A.  Tabata Row (Work :20/Rest :10 x 8 rounds, score Max Cal) B.  15:00 AMRAP 12/8 Assult Bike Calories + 3 Down&Backs (slow jog) *can work 3 per bike C.  Ring of FireRead More

A. 20:00 AMRAP 10 Burpees (jump to plate) 25′ HSW (people can sub 25′ OH Plate lunge 45/25) 10 C2B Pull-ups or 5 BMU 25′ HSW B. MobilizeRead More

A. Bench Press: 10 – 10 – 10 B. 2 Rounds for time: 500 Meter Row 40 Push Ups 30 Box Jumps (24/20) 20/15 Cal AB 2:00 RESTRead More

A. OHS – Work up to a heavy set of 3 (12:00) B. For Time (18:00 CAP) 200 DU / 100 DU / 50 DU (2:1 Singles) 30 OHS (M:135/115/95,W:95/75/65) / 20 OHS / 10 OHS (sub F.S. for OHS) 3 Rope Climb / 2 Rope Climb / 1 Rope Climb C. 3 Rds NFT...Read More

A. Warm up to WOD Weight B. 8:00 – Death by DT (increase each by 1 rep each minute) 1 Deadlift + 1 HPC + 1 Push Jerk (M:155/135/115/95,W:105/95/75/65) *when you can’t finish, pick a rep scheme and stay OTM until 8:00 C. 10:00 Gymnastics EMOM Odd: 10-15 T2B Even: 10-15 Ring DipRead More

A. OT3:00 – 10 Rounds: 5 Back Squat (increasing) + 10 WB (30/20) B. 2000 Meter Row (Damper at 10/8) or Endurance 5:00 / 4:00 / 3:00 (36:00 total) Row Assult Bike Jog lapsRead More

3 Rounds For Time: 30/25 Cal Row 5 Wall Walks 40 WallBalls (20/14) 30 KB Swings (24/20)Read More

A. Work up to Heavy Power Snatch (10:00) B. 4:00 OT :20 – 1 Rep P. Snatch @ 75% of A (12 total reps) C. 16:00 AMRAP 40 BF Burpee 20 T2B (30 K2E on Ground) 10 P. Snatch (95/65)Read More

A. Thrusters 3-3-3-3-3 (increasing, rack) B. For Time: 100 Thrusters (75/55) – 10:00 CAP *3 MU OTM (3-5 MU transitions modification or BMU) C. 1000 Meter Row-Moderate Pace (Damper at 10) D. NFT: 3 Rounds 10 Hollow Rock+10 V-Up+1:00 PlankRead More

A. Deadlift 5 – 3 – 2 -1 -1 *5 Fast Box Jumps after each set B. OT5:00 for 5 Rounds 50 Double Under (100 Singles), then 2 Rounds: 10 Deadlift (185/125) 10 Box Jumps (24/20) *rest in any time remaining C. Mobize: Bands or Foam RollersRead More