A. Work up to Deadlift WOD Weight B. OT4:00 for 20:00 400 Meter Row (300 W) 10 Deadlift (pick wt) 15 T2Rings (25 on ground) 20 Bar Jumps (over&back=2)Read More

A. Strength: work up to Heavy Thruster (8:00) B. 10 Rounds For max Reps: :30 Burpee :30 REST :30 KB Swings (Russian – HAP) :30 REST C. MobilizeRead More

A. Olympic – Split Jerk 3 – 3 – 3 (2 Warm-up sets) B. For Time: 400 Meter Run (A-400, B-800, C- 1mile), then: 30 – 20 – 10 STOH (M:135/115/95-W:95/75/65) Box Overs (24/20) Then: 400 Meter Run (A-400, B-800, C- 1mile), then: C. NFT: accumulate 2:00 Hollow HoldRead More

Team Workout…details at the BOX!Read More

A. Strength – Deadlift 3 – 3 – 3 – 3 – 3 (increasing weight) B. 5:00 Max Box Jumps (24/20″) * 7 Deadlift – start and OTM (Pick Weight) 2:00 REST C. 5:00 Max Slam Balls (30/20) * 7 T2B – Start and OTM 2:00 REST D. 5:00 Max Killer Rope Jumps * 7...Read More

A. Max 3 Rep Press – 3 attempts after warm-up sets B. 3 Rounds for time: 30 Kettlebell Swings (American – 24/16) 400 Meter Run C. NFT – 20 TGURead More

A. 20:00 EMOM Odd – 15 WallBalls Even – 15 Burpees B. NFT – 3 rounds 1:00 Plank + 25 Ab Mat Sit-upsRead More

A. Masters Regional WOD #2 15:00 to find Max Snatch (work in small groups) B. Masters Regional WOD #1 5:00 AMRAP 5 Muscle Ups (Sub 10 Ring Row) 10 Power Cleans (M:155/135/115, W:105/95/65) C. Mobilize – coaches choiceRead More

Masters Regional WOD #3 2 Rounds for time: 1000 Meter Row 50 Thrusters (65/45) 30 C2B Pull-upsRead More

A. 8 Rounds of: :30 DB Snatch :30 REST :30 Box Jumps :30 REST :30 Ab Mat Sit-ups :30 REST B. In Groups of 3-4 – Shuttle Relay – 8 Each 10 M Run/Back/20 M run/Back – tag next partnerRead More