A. Olympic – Power Snatch 7 x 1 (increasing) B. 2011/2014 Open WOD – 10:00 AMRAP 30 Double Unders 15 P. Snatch (75/55) C. NFT – 50 AB Mat Sit-up (:03 sec up and down)Read More

A. 2015 Open WOD #5 – For Time: 27 – 21 – 15 – 9 Calorie Row Thruster (95/65) B. Immediately after WOD – 4:00 To establish Max Strict PressRead More

A. 6:00 EMOM 3 Deadlift (80%) + 3 Box Jumps B. 2011 Open WOD #2 – 15:00 AMRAP 9 Deadlift (155/105) 12 Push Ups (chest to deck) 15 Box Jumps (24/20…or step up) C. NFT – 5 Rounds of 10 Hollow Rock & 10 SupermanRead More

A. Work up to WOD Weight or heavy OHS (from ground) B. 0-3:00 2 Rounds of 10 OHS(95/65) & 10 C2B PU 3:00-6:00 2 Rounds of 12 OHS(95/65) & 12 C2B PU 6:00-9:00 2 Rounds of 14 OHS(95/65) & 14 C2B PU 9:00-12:00 2 Rounds of 16 OHS(95/65) & 16 C2B PU 12:00-15:00 2 Rounds...Read More

3 Rounds: 5:00 AMRAP 10 KB Thrusters (24/16 – 5 each arm) 10 KB Swings * EMOM – 7 Push-ups 2:00 REST *score total of 3 AMRAP of Thrusters & SwingsRead More

A. Strength: Deadlift 5 – 5 -5 (reset each rep-no linking) B. For time: 400 Meter Run (5 laps) 21 Deadlift (225/155) 400 Meter Run 15 Deadlift 400 Meter Run 9 Deadlift 400 Meter Run C. 5:00 Foam RollRead More

For Time (20:00 CAP) 200 Double Unders (2:1 Singles or Killer Ropes) 100 WallBalls (20/14) 50 Pull Ups 25 Ring DipsRead More

A. Olympic – 7 rounds: SnPull+PowerSn (increasing) B. 5 Rounds for Max Reps of each: 1:00 Power Snatch (95/65) 1:00 Box Overs (24/20) 1:00 Complete 200 Meter Run (outside or 3 laps) 1:00 REST C. Core NFT – 100 CrunchesRead More

A. Strength – Front Squat 5 – 5 – 5 (From Rack) B. 7 Rounds for Time 6 Burpee 5 T2B 4 Hang Power Clean (H.A.P.) 3 Front Squat 2 Strict HSPU 1 Rope ClimbRead More

MacroChallenge WOD 4:00 Row for Meters 1:00 REST 4:00 AMRAP: 15 Slam Balls & 10 Ab Mat Situp 1:00 REST 4:00 Row for Meters 1:00 REST 4:00 AMRAP: 15 Slam Balls & 10 Ab Mat SitupRead More