A. Work up to Heavy 3 Rep Front Squat B. For Time 50 Double Unders (3:1 or killer Rope) 4 Rounds : 5 Front Squat (155/105) & 5 Strict Pull-ups 40 Double Unders 3 Rounds: 5 Front Squat & 5 Strict Pull-ups 30 Double Unders 2 Rounds: 5 Front Squat & 5 Strict Pull-ups 20...Read More

Tommy Bear- Toms Going Away WOD 30:00 AMRAP 1X7 Bear Complex 8 Push-ups+Bar jumps (ascending) 400M RunRead More

Partner WOD – 25:00 CAP – Complete any order- 1 work/1 rest 3000 Meter Row (switch every 250 Meters) 100 Burpees 100 Slam Balls 100 Partner Sit-up (pass slam ball)Read More

Merry Christmas!!!Read More

BOX CLOSES AT 1:00 A. Strength – Pick a Move (Bench/Press/Squat) 5 – 4 – 3 – 2 – 1 B. 3 Rounds – 4:00 AMRAP / 2:00 REST RD #1 – 7 P. Press (Pick a weight) & 7 Box Jump (24/20) RD #2 – 7 Box Jump & 7 T2B RD #3 –...Read More

5 Rounds for Max Reps 1:00 Row for Calories 1:00 HSPU 1:00 KB Swings (American- 24/16 kg) 1:00 RESTRead More

12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of...Read More

A. Strength: Strict Press 3 – 3 – 3 – 3 – 3 B. 10:00 CAP 150 WallBalls for time (20/14) * 6 T2B EMOM C. Team WOD – TBDRead More

A. Strength – Bent Over Row 5 – 5 – 5 – 5 – 5 B. 12:00 AMRAP 10 Deadlift (155/105) 15 Burpee Box Jumps (24/20″) C. 4 Rounds NFT 20 Hollow Rock + :30 Superman HoldRead More

A. One attempt at max HSPU and Ring Dip (strict) B. For Time, 22:00 Cap: 30 Cal Row 30 Ring Dips 30 SDLHP (H.A.P. KB) 30 HSPU 30 KB Swings 30 KB Stationary Lunge Steps 30 Cal RowRead More