Gymnastics Benchmark (10:00 cap) 100 DU50′ HSW80 DU50′ HSW60 DU50′ HSW40 DU50′ HSW20 DU50″ HSW Conditioning “The Landlord” AMRAP 1235 DU9 Deadlift 7 Hang P Cleans5 Push Jerks***Barbell (155/105)Read More

Strength F Squat 3-1-3-1-3-13 @ 75%1 @ 80%3 @ 75%1 @ 85%3 @ 75%1 @ 90% Conditioning “Thunderhawk” 6 RFT2 BMU5 P Snatch300/250m RowRead More

HAPPY VETERANS DAY Conditioning Hero WOD “Chad” (45:00 cap)For Time1000 Box Step-UpsRead More

Conditioning “Wave Runner” 6x on the 5:00s500/400m Bike350/300m Row200m RunRead More

Strict Gymnastics Benchmarks On the 0:00Max set Strict HSPUOn the 2:00Max set Strict Pull-Ups Conditioning “Shot Caller” 5 RFT21 Wall Balls (20/14)18 Alt DB Snatch (50/35)15 Box Jumps (24/20)12 T2BRead More

Conditioning “Under The Sea” with a running 30:00 clockFor Time2k Row150 DUs100 Bar Facing Burpees In time remaining,Build to 1RM Hang Squat Clean***build from 65% to heavy as possibleRead More

Strict Gymnastics 10-9-8-7-6-5-4-3-2-1 (10:00 cap)Strict Pull-UpsStrict HSPU***this is a retest from the week prior Conditioning “Press Coverage” for Time18-15-12-9-6Push Press (115/85)Cal BikeRead More

Body Armor 7 Sets1 Pause OHS (:10 @ bottom)25′ DB Bear Crawl1:00 Rest between rounds Conditioning “The Fray” for Time800m Run30 C2B Pull-Ups30 OHS (115/85)400m Run15 C2B Pull-Ups15 OHS {115/85)Read More

Conditioning “Jumpsuit” for Time30-20-10Deadlift (185/135)Box Jump Overs (24/20)Directly into…10-20-30KB Swings (32/24kg)Cal Row Athletes Choice Midline ConditioningorBike ConditioningRead More

Strength B Squat 10-8-6-4-210@ 67%8@ 74%6@ 80%4@ 85%2@ 90% Conditioning “Rush Hour” 5x on the 4:00s20/14 Cal Bike10 Bar Facing Burpees5 P Snatch (135/95)Read More