A.  Work up to heavy P. Snatch + OHS (minimum 5 attempts) B.  Pick One b/t B1 & B2 B1.  8:00 AMRAP 5 Power Snatch (athlete choice) 10 OHS B2.  Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) C.  10:00 Death by:  Strict Pull-upsRead More

A.  OT2:00 for 5 Rounds:  3 Deadlift (singles, increasing) B.  12:00 AMRAP 200 Meter Run 3 Deadlift (base weight on A) 5 SHSPU (kip modification) C.  Foam Roll (posterior chain)Read More

A.  4 Rounds – Max Reps 1:00  WB (20/14) :30 Rest 1:00 Plank (any break in plank=20 burpees after WOD) :30 Rest 1:00 KB Swing :30 Rest 1:00 Double Unders B.  Tabata Hollow Rock & Superman (alternate, just one round)Read More

Class WOD or Endurance WOD Option A.  Work up to Heavy single Bench Press B.  “Lynne” – 5 Rounds NFT Max Reps BW Bench Press Max Reps Pull-up Rest as needed between Rounds, no rest between PB&PU C.  5:00 Row Cool DownRead More

A.  Back Squat  3 – 3 – 3 (5 Box Jumps after each working set) B.  For time: 20 – 16 – 12 – 8 – 4   Box Jump 10  –  8 –  6 –  4 – 2  Back Squat (M: 225/185/155,W: 145/125/105) 5 – 4 – 3 – 2 – 1   Bar Muscle Up...Read More

A.  25:00 AMRAP 10 Cal Row 20 Meter Lunge Step 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST b/t rounds B.  CoreRead More

A.  6:00 EMOM – 1 Power Clean + 1 Push Press + 1 Push Jerk B.  For time – 18:00 CAP 800 Meter Run 20 Power Clean (135/95) 400 Meter Run 20 STOH 800 Run 20 Clean & JerkRead More

OPEN GYMRead More

Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile RunRead More

A.  10:00 Partner WOD 10 KB Swings (24/16 – american) 10 KB 1-arm press (5/5) *One complete a round, other partner holds front rack (heavy) B.  6:00 TGU (light, working perfect technique) C.  10:00 MobilizeRead More