A. Work up to a Heavy C&J B. 4 Rounds for time: 7 Strict Pull-ups 10 Clean & Jerk (M:135/115/95,W:95/75/65) 3:00 REST C. 4 Rounds for Time: 20 Wall Ball (20/14) 20 Sit-ups with WB *score time of B and completion of C (inc rest)Read More

10:00 Bench Press 10 – 10 – 10 – 10 – 10 2:00 REST 10:00 Row for Max Calories 2:00 REST 10:00 TGU (pick a weight) for max repsRead More

A. 10:00 EMOT2:00-Press Tempo 5 reps, :06 to OH (55%+) B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP) Thruster (M:95/75/65, W:65/55/45) Bar Facing Burpees C. 5:00 AMRAP – Easy Pace, Not for Score 10 Superman + 10 Hollow RocksRead More

A. Snatch RDL 5 – 5 – 5 – 5 – 5 B. 10:00 AMRAP 30 Lunge Steps (ea=1) 20 KB Swings (24/16 kg) 10 Box Jumps (24/20) C. CORE: 3 Rounds NFT 50 Crunches & 15 Reverse Hyper (on GHD)Read More

20:00 EMOM Odd Minutes – 15 Calorie Row (10 Women) Even Minutes – 10 Pushups + 15 OHS (45/35) *decrease reps as neededRead More

Partner WOD – Deck of Doom – 1 work/1 hold plank Hearts = Kettlebell Swing (24/16 kg) Diamonds = KB SDLHP Clubs = KB Lunge Steps (R+L=1) Spades = Burpee Joker = Each athlete preforms 50 Meter Sled Push *Notes: Face Cards are 10 reps, Aces are 11 RepsRead More

A. Find WOD Deadlift Weight B. 5 Rounds for time: 5 Deadlift (Heavy) 10 Ring Dip 15 Calorie Row 1:00 Rest C. Accumulate 2:00 “L” SitRead More

HAPPY NEW YEAR!!! “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina,...Read More

A. Find WOD Snatch (power or squat) Weight B. For Time (15:00 Cap)(Angie Style) 30 Snatch (M:135/115/95, W:95/75/65)(squat or power) 60 WallBalls (20/14) *Starting with and EMOM: 5 T2B C. Group MobilizationRead More

A. Find Workout Hang Power Clean Weight B. Death By: Hang Power Clean (3/4 BW) & Ring Push-ups *when you can’t finish ea on OTM, divide last attempted round in 1/2 and continue until 20:00 C. 25 Wipers (use WOD weight, R+L=1)Read More