Buy in: 800 Meter Run (or 10 laps), then: 4 Rounds: 25 Unbroken Wall Balls (20/14) 25 Box Jumps * each WB break=25 meter Sled push on the spot Cash out: 5 Tire Flips (10 if you flip with partner)Read More

A. Work up to heavy P. Clean for day B. For Time (20:00 Cap): 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean *after each set, complete 4 Lunges (w/bar) & 1 Rope Climb *Rope Mod: 6 Ring Row C. NFT – 3 x...Read More

A. Bench Press 5 – 5 – 5 B. With a 12:00 Clock, Row 1000 Meters. In the time remaining: AMRAP: 10 Bench Press (155/105) 10 Slam Balls (30/20) 20 Double Unders (3:1 singles) C. NFT – 40 Hollow RocksRead More

5 Rounds: 1:00 Kettlebell Swings (24/16kg) 1:00 Burpee (Jump to 6″ above reach) 1:00 AB Mat Sit-up 1:00 RESTRead More

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 B. 10:00 increasing Ladder 3 P. Press (M:115/95/75, W:75/65/55) 3 T2B 6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc C. Shoulder MobilizationRead More

A. Pull-up Technique B. “kind of Cindy” 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55) 2:00 REST 5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35) 2:00 REST 5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat *score...Read More

Partner WOD – 18:00 * One partner runs 2 laps of box with Sand Bag * one partners completes following AMRAP: 10 KB Swings 10 Push-ups 10 Lunge Steps (r+L=1) REST 1:00 at the 6:00 and 12:00 Mark *when switch takes place, keep AMRAP going, score totalRead More

A. Bear Complex: 1×7 reps, 1×5 reps, 1×3 reps (no drop) B. 13:00 AMRAP 9 HPC (M-135/115/95,W-95/75/65) 7 Front Squats 5 S.T.O.H 3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B) *score rounds, weight C. 30 Wipers (R+L=1)Read More

A. Work up to WOD Deadlift Weight B. “Diane”: 21-15-9 Deadlift (225/155) HSPU rest as needed, then NFT: C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 10 – 10 – 10 – 10 – 10 Strict Bent over RowRead More

0:00-5:00 – 25 Cal Row (20 Women), then 50 WB (20/14) 5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row 10:00-15:00 – 25 Cal Row (20 W), then 30 Ring Dips 15:00-20:00 – Split class in 2 and don’t let the sleds stop for 5:00Read More