A. Oly: 5 Sets – 3 Position P Snatch (High/above knee/floor) B. 10:00 AMRAP 8 P. Snatch (95/65) 16 Box Jumps (24/20) C. 50 U.B. K2E (from Ground-no feet touch)Read More

21:00 EMOM #1 – 10 Back Squat (155/105-from rack) #2 – 10 Manmakers (Push-Rt pull-lt pull=1) #3 – 20 Meter Shuttle Run (5/10/15/20)Read More

Coaches Choice…show up to find out!Read More

A. Work up to a Heavy C&J B. 5 Rounds for time: 10 Pull-ups 10 Clean & Jerk (M:135/115/95,W:95/75/65) 3:00 REST C. 4 Rounds for Time: 20 Wall Ball (20/14) 20 AB Mat Sit-ups *score time of B and completion of C (inc rest)Read More

10:00 Bench Press 10 – 10 – 10 – 10 – 10 2:00 REST 10:00 Row for Max Calories 2:00 REST 10:00 TGU (pick a weight) for max repsRead More

A. 10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+) B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP) Thruster (M:95/75/65, W:65/55/45) Bar Facing Burpees C. 5:00 AMRAP – Easy Pace, Not for Score 10 Superman + 10 Hollow RocksRead More

A. Snatch RDL 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 30 Lunge Steps (ea=1) 20 KB Swings (24/16 kg) 10 Box Jumps (24/20) C. CORE: 3 Rounds NFT 50 Crunches & 15 Reverse Hyper (on GHD)Read More

20:00 EMOM Odd Minutes – 15 Calorie Row (10 Women) Even Minutes – 10 Pushups + 10 OHS (45/35) *decrease reps as needed, no dropping empty barsRead More

A. DB Snatch 3 – 3 – 3 – 3 – 3 (each arm/increasing weight) B. For Time (15:00 Cap)(Angie Style) 60 DB Snatch (HAP) 60 WallBalls (20/14) *Starting with and EMOM: 5 T2B C. Group Mobilization (foam/band/etc)Read More

NEW YEARS DAY HERO WOD “Faukel” 25:00 AMRAP 8 HSPU 8 Box Jumps (30/24″) 1 Rope ClimbRead More