“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-upsRead More

“Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)Read More

Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie RowRead More

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double UndersRead More

Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 21/15 Calorie Schwinn BikeRead More

“Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50)  Read More

Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)Read More

For Time: AMRAP 20 5 Pull Ups 10 Sandbag Box Step Overs 15 Sit Ups  Read More

FOR ROUNDS Station 1 – AMRAP 7 10/7 Cal Row 7 Burpees *rest 3 minutes Station 2 – AMRAP 7 10/7 Cal Assault Bike 30 Double Unders *rest 3 minutes Station 3 – AMRAP 7 20 m. Plate Push (55,35) 100 m. RunRead More

Weightlifting Wednesday 30 Squat Snatch (95,65) At the 8:00 start 30 Clean & Jerk (135,95) *Scale down or up as needed, use 50% of 1RM as a references 20 RM Back Squat (Linear Progression)Read More