A.  12:00 AMRAP 40 Meter Farmer Carry 20 Mountain Climbers (r+l=1) 40 Meter OH Carry (base weight on this movement) 20 Ab Mat or GHD 3:00 Transition B.   6 Rounds OT2:00 Hill sprint, jog back down *split classes into 2 groupsRead More

A.Back Squat 10 – 10 – 10 B. Deadlift 2 – 2 – 2 – 2 – 2 C. 10 – 1 Back squat (from rack, weight athletes choice) Box Jumps (24/20) D. NFT – 3 rounds 15 Hollow Rock 15 Reverse HypersRead More

On a Running Clock: 0-10:00 4-5 attempts of Push Press + Push Jerk + Split Jerk (building) *at 8:00 load for WOD weight 10:00-20:00 5 Rd of 10 STOH (135/95) + 1 R.C. (Legless if possible) *Rest in any time remaining 20:00-30:00 groups of 3 for Max AB Calories 100 Meter Sprint Assult Bike for...Read More

A.Work up to heavy Power Snatch + OHS B. For time (25:00 cap) 100 Double Unders 50 OHS (95/65) 40 Push Ups 30 T2B 20 Power Snatch 10 BMU (15 C2B Pull-up) …then back up the ladderRead More

A.Bench Press 5 – 5 – 5 (working sets) B. 12:00 AMRAP 10 Bench Press (155/105 +/-) 10 Strict Pull-ups 20 Weighted Box Step Ups C. NFT – 50 “V-ups” ***all classes can pick b/t class and endurance***Read More

Chelsea – 30:00 EMOM 5 Pull up / 10 Push Up / 15 air squats OTM Modification: OT2:00 *go as far as possible, then switch to OT2:00 until completion *score completed minutes + reps in the next unfinished minuteRead More

A. Deadlift 5 – 3 – 1 – 1 B. 5 Rounds For time – 15:00 CAP 2 Rope Climb 4 Deadlift (HAP) 8 Burpee over Bar C. 100 AB Mat Sit-up – strict w/ straight legsRead More

A. Work up to heavy P. snatch B. On a running clock: 0-10:00 50 T2B + 5 P. Snatch (M:185-95, W: 125-65) *rest in time remaining (goal to go fast) 10:00-30:00 200 DU (mod 200 singles) 100 DB Snatch (hap) 200 DU (200 single mod)Read More

A. For max Reps 5:00 TGU 4:00 KB Thruster (even out reps on each side)(24/26 kg) 3:00 KB Swing (American) 2:00 KBSDLHP 1:00 KB thruster (:30 on each side) B. Break classes into teams 5:00 max tire flips ***ALL CLASSES CAN CHOOSE B/T WOD OR ENDURANCE***Read More

A. Push Press 3 – 3 – 3 (2-3 WU sets) B. Partner WOD – mm/ff 5:00 Max Calorie Row (switch at any time) 5:00 Max STOH (135/95)(alt at any time) 2:00 REST 4:00 Max Calorie Row (switch at any time) 4:00 Max STOH (115/75) *score total reps of all combined….mandatory write on WB Day...Read More