Team Tuesday Team of 3 Complete 3000m. Row (switch every 200 m.) 12 DB Snatch (50,35) Then: 5 Rounds 12/9 Cal Assault Bike 12 KBS (24,16kg)Read More

Mainsite Monday 171105 30 OHS (115,75) 15 Ring Muscle Ups 20 OHS 10 RMU   *Scale 2 to 1 Pull ups & Push upsRead More

30 Thrusters (75,55) 30 Burpees 30 HPC (75,55) 30 Box Jumps (24,20) 30 Front Squat (75,55) 30 Pull Ups 30 STOH (75,55) 30 Cal Assault BikeRead More

6 Rounds 1:00 Sit Ups 1:00 Row for Cals 1:00 Rest 1 mile Run after last Row   Score is total (sit ups+cals) & mile time.Read More

Weightlifting Wednesday 4 Sets 5 Bench Press + 12 Push Ups 4 Sets 5 Back Squats + 12 Banded Good Mornings 4 Sets 5 Weighted Pull Ups + 12/12 DB RowRead More

Team Tuesday Team of 3 Split the reps evenly 21 Rope Climbs 42 STOH (155,105) 63 Hang Power Cleans (155,105) 84 Burpees Over the BarRead More

Mainsite 151124 5 rounds of: 30 Wallballs (20,14) 5 Squat Snatches Rest 2 minutes Score is time and load for each round.Read More

Class WOD and Endurance the same 1/2 Murph (Vest Optional – BYO) 800m Run 50 Pull-up 100 Push-ups 150 Squats 800m RunRead More

3 Rounds : 1:00 at each station Assault Bike Lunges Row Sandbag Power Clean Double Unders or Single Unders *1:00 Rest after each roundRead More

Weightlifting Wednesday PR Day OTM x 15 – 1 Snatch (power or squat) *rest between OTM x 15 1 Clean & Jerk (any variations) *Before PR attempt rest an extra minute”Read More