A. 8:00 EMOM – Snatch Pull + Power Snatch+ Snatch B. “Randy” 75 Power Snatch for time (75/55) C. 3 Rounds NFT: 1:00 Plank + :30 Flutterkicks + :30 Hollow Hold *rest as needed between roundsRead More

HERO WEEK – Thanks to all who have served our Country!  We will be completing Hero Workouts all week in your honor….   “Wood” – 5 Rounds for time (A:5 Rd/B:4 Rd/C:3 rd) Run 400 meters 10 Burpee box jumps (24/20) 10 Sumo-deadlift high-pull (95/65) 10 Thruster (95/65) 1:00 RESTRead More

A. Muscle Up Skills B. 7 Rounds- 2:00 WORK / 2:00 REST: 4 Muscle Ups (mod MU on low rings) 100 Meter Shuttle (use the East Side) Max Back Squat in time remaining (135/95- from Rack) C. Core – Coaches ChoiceRead More

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 (mod=strict/band strict) B. 4 Rounds For Max Reps: 1:00 DB Push Press 1:00 ManMaker (RowRt/Push-up/Row LT/Push-up = 1) 1:00 Farmer Carry 1:00 REST C. 6:00 OH Lunge Relay (45/25) – 20M (next person starts at 10M) *Once entire team is at 20M, they...Read More

A. Sumo Deadlift 3 – 3 – 3 – 3 – 3 (work technique/stay vertical) B. Increasing Ladder – 14:00 1 – 2 – 3 – 4 – 5 … Deadlift (225/155) * In between each set = 10 WallBalls (20/14) C. 500 – 750 RowRead More

A. 5:00 AMRAP 10 Cal Row 5 Pike on the Rower Seat B. 5:00 AMRAP 30 Double Unders 10 Burpee C. 5:00 AMRAP Rope Climbs (MOD: 4 Pull-ups on Rope/switch hands at 2) D. 5:00 Stationary/Assult Bike 1:00 Transitions Between SectionsRead More

A. Overhead Squat 5 – 5 – 5 (From Rack) * after each set = 10 One-Leg Box Jumps B. 3 Rounds for time: 25 Box Jumps (24/20) 25 Kettlebell Swings (24/16kg) 25 Goblet Squats (24/16kg) C. NFT – 20 Strict T2B (break up as needed)Read More

A. Work up to heavy C&J for the Day B. 20:00 AMRAP-Partner WOD 400 Meter Run (500 Row if colder) 30 Clean & Jerks (95/65-starting weight) Complete C&J – alternate in any order, then run together ***Increase C&J each round: Men: 20 lbs/Women: 10lbs ***Partners have option to pick one weight or stop increasing C....Read More

HAPPY HALLOWEEN!  Each athlete will spell out their full name and complete the wod with the Chart below (minimum 15 letters): A. 30 Crunches B. 30 Squats C. 15 Ring Row D. 20 KB Swings E. 15 Burpees F. 1:00 Wall Sit G. 10 DB Hammer Curl (ea arm) H. 1:00 Plank Hold I. 30...Read More

A. Strength: 5 – 5 – 5 Press, then 3 – 3 – 3 Push Press B. For Time (15:00 Cap) 30 Box Jump (24/20, no rebounding) 20 T2B 10 P. press (M:185/155/135/115,W:125/105/95/75) 30 Box Jump 10 P Press 20 T2B 30 Box Jump C. Tire Flip RelayRead More