12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of...Read More

Work up to a heavy HPC 5 Rounds 75 DU’s 10 HPC (135,95) 2 Rope ClimbsRead More

5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift (*65%of 90 – 70%of 90 – 75%of 90)Read More

Teams of 3 (or 4) Waterfall Style 4 Rounds 250 m. Row 20 Wallball (20,14) 12/15 Cal AB 20 Push Press (45,35)Read More

Mainsite 150504 5 rounds for time of: 15 KBS (32,24kg) 15 push-ups Run 400 metersRead More

Worm Rotation Variation 40 Pull Ups 17 Power Cleans (135,95) 30 TTB’s 15 Power Cleans 20/15 Cal Row 13 Power CleansRead More

A. 3-5 Sets: press + PP + PJ B. Work up to WOD OHS Weight C. For time (25:00 CAP) 400 Run + 25 OHS (95/65) + 25 Press (95/65) 400 Run + 25 F. Squat + 25 PP 400 Run + 25 BSquat + 25 PJerk + 400 RunRead More

Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile RunRead More

A.  Work up to heavy DL for the Day B.  Individual Regional Event #4 – 14:00 CAP 60′ HSW (Mod:  6 Wall Walks) + 10 T2B + 10 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 12 T2B + 12 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 14...Read More

A.  8:00 EMOM:  Snatch Pull + Power Snatch (increasing) B.  4 Rounds for time: 5 Muscle Ups (MOD: 10 Ring Row+ 10 Ring Dips) 10 Power Snatch (115/75) 50 Double Unders (3:1) C.  50 Wipers NFTRead More