Team Tuesday With a partner 600 m. Run Together 75 Power Snatch (75,55) (split) 600 m. Run Together 75 Power Snatch (75,55) (split) 600 m. Run TogetherRead More

Mainsite Monday 180217 Five 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds.Read More

For Time: 50 Wallball (20,14) 800 m. Run 35 Wallball 800 m. Run 20 WallBall 800 m. RunRead More

8 Rounds 90 Seconds AMRAP 16 Box Jumps (24,20) 16 Burpees 16 KB Swings (24,16kg) Rest 30 secondsRead More

Weightlifting Wednesday 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance OTMx7 High hang squat snatch Hang Squat Snatch Low hang Squat Snatch (below knee) *2:00 Rest OTMx7 HHSC + PP + HSC + PJ + SC + SJRead More

Team Tuesday: Regional Team Event 2 Variation Team of 2 4 Rounds 200 m. Run (together) 25 CTB Pull ups (split the reps) 20 P.Clean & Jerks (115,75, split)Read More

Mainsite Monday: Individual Regional Event 5 Variation 50 HSPU (Scale: Push Ups) 50 TTB 50 Cal Assault Bike (or Row to minimize overlap) 50 Sandbag Box Step Overs 50 OH Plate Lunges (45, 25)  Read More

Class & Endurance WOD 5 Rounds 800 m. Run 23 Back Squats (95,65) 13 Deadlifts (95,65)Read More

Mini Fraser Froning vs. the world You go, I go 5 Rounds each: 50 Double Unders 15 TTB’s 10 Bench PressRead More

Weightlifting Wednesday 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance -then- OTMx7 Power Snatch + Hang P. Snatch + 10 Mountain Climbers *2:00 Rest OTMx7 PC+HPC+PJ+SJ + 10 Mountain ClimbersRead More