Team Tuesday Team of 3 2 Rounds: 30 Synchro Push ups + sandbag drag 400 m. Run Together (with the sandbag) 60 Sandbag toss + Burpee 400 m. Run Together (with the sandbag)Read More

Mainsite Monday 130327 Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 HPC (135,95) *Scale: GI Janes -or- Mainsite 140501 Nasty Girls V2 3 rounds: 50 Pistols (alternating) 7 muscle-ups 10 HPC (175,115)Read More

3 Rounds 10 P.Clean & Jerk (135,95) 600 m. RunRead More

3 Rounds 10 SHSPU 25 Pull Up 40 Sit Up *2:00 Rest between rounds Scale: 6 Rounds 5 SHSPU 10 Pull Ups 20 Sit Ups *Rest 1 minuteRead More

Weightlifting Wednesday 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance   OTMx7 Hang Squat Snatch + OHS + 5 Box Jumps *2:00 Rest OTMx7 (HSC+FS+SJ) + 5 Box JumpsRead More

Team Tuesday Team of 3: AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 minute AMRAP 8 MR Wallball (switch every 10) *rest 1 minute AMRAP 8 MR TTB (switch every 10)Read More

Mainsite Monday Mainsite 110220 5 rounds 50 feet OH walking lunges (45,25 plate) 21 BurpeesRead More

8 Minutes to build up to a Heavy Deadlift *Not a max just something heavier than workout weight   AMRAP15 15 Deadlifts (185,125) 400 m. RunRead More

3 Rounds 100 Double Unders 1:00 HS Hold 400 m. Farmers Carry *Farmers carries can be KB or DB (24,16kg or 50,35)Read More

Weightlifting Wednesday Linear Lift 3×5 Snatch Grip Sotts Press 3×3 Snatch Balance   OTMx7    2 Hang Power Snatch + 4 Burpees *2:00 Rest OTMx7    2(HPC+SJ) + 4 BurpeesRead More