Veterans Day – Hero WOD: “Marston” A. Work up to WOD Deadlift Weight B. Marston – 20:00 AMRAP 1 Deadlift (405/255) 10 T2B 15 Bar Facing Burpee *score rounds+reps+DL weight (Mandatory WB Day) C. MobilizeRead More

A. Work up to a Heavy Clean (squat) & Jerk B. 30 C&J for time (Squat, 75% of A, 7:00 Cap) C. Partner Row: AMRAP in 7:00 *each rep is 250/200 Meters, one work/one rest D. Core NFT: 3 Rounds – 1:00 Plank + 20 Hollow RockRead More

A. Rope Climb Skill Work B. 5 Rounds (Not for Score) – :30 Work/:30 REST #1 – KB Swing (24/16 kg) #2 – Lunge Steps with KB #3 – Rope Climbs #4 – Double UndersRead More

Election Day, Athlete “Votes” for their WOD (individually): #1 – “Kind of a Girl Wod” for time: 21-15-9-15-21 Thruster (95/65) & Pull-ups #2 – “Kind of a Bro Wod”, Not for Time A. Back Squat 5×5, B. DB Strict Press 5×5 C. 10-1 Bench Press (185/120) & Strict Pull Ups #3 – “A Real Hero...Read More

A. OT2:00 for 10:00: 3-5 strict + 3-5 kip hspu combo B. For Max reps: In 5:00 – 600 Meter Run + Max Reps Wall Walk 2:00 REST In 4:00 – 400 Meter Run + Max Box Jump (24/20) 2:00 REST In 3:00 – 200 Meter Run + Max Push Ups *score total reps of...Read More

25:00 AMRAP – Partner WOD – One Work/One Rest 5 Strict Pull-up (each, one goes then other) 10 Meter HSW or 10 Meter Wheelbarrel Walk (each) 10 Weighted Box Step Ups (each) *4x during the WOD complete 10/8 Cal AB (each) **both AB Cal completed w/in 1:00 or penalty ***penalty is immediately repeating that set...Read More

A. OHS Practice B. For Time (26:00 CAP): 1 Rd – 800 Meter Run + 21 OHS (115/75) + 80 DU 2 Rds – 400 Meter Run + 15 OHS + 40 DU 3 Rds – 200 Meter Run + 9 OHS + 20 DU *2:1 Singe Unders, can sub 1000/500/250 Row C.  3:00 of...Read More

A. DB Bench Press 10 – 10 – 10 B. 10:00 Grip EMOM odd – 15 UB KB Swings (24/16) even – 10 UB T2B C. 5 Rounds for time (10:00 Cap) 20 Meter Shuttle Run (5/10/15/20) 15 BurpeesRead More

A. 20:00 EMOM: 1 Sn Pull + 1 HPS + 1 Snatch (squat) *increase as needed or work 75% of 1 rep Snatch B. 100 WallBalls for time (light – 14/10, 5:00 CAP) *work on big, unbroken sets C. Accumulate 2-3:00 of “L-Sit”Read More

A. Work up to DL WOD Weight B. 5 Rounds of 3:00 Work/3:00 REST 10 Deadlift (225/155 +/-) 20 Box Jump (24/20) *Max Push-Up in the time remaining **Score total Push-Ups each RoundRead More