Team Tuesday With a partner 800 m. Run Together Accumulate 60 Burpees BJO (24,20″) Accumulate 10 Rope Climbs Accumulate 60 Burpees BJO (24,20″) 800 m. Run TogetherRead More

Mainsite Monday 141117 3 Rounds: 30 Toes To Bar 15 Clean & Jerks (155, 105)Read More

10:00 to work up to a heavy Power Snatch 5 Rounds: 15 Power Snatch (75,55) 30 Double Unders 400 m. RunRead More

AMRAP 6 4 Pull Ups 8 Push Ups 12 KBS (24,16kg) *Rest 2 Minutes AMRAP 6 4 Pull Ups 8 Push Ups 12 Goblet Squats (24,16kg) *Rest 2 Minutes AMRAP 6 4 Pull Ups 8 Push Ups 12 KB Lunges (24,16kg)Read More

Weightlifting Wednesday 12 Minutes: 3 Hang Squat Snatch 8-10 Minutes: Squat Clean & Split Jerk 1+2 8-10 Minutes: Squat Clean & Split Jerk 2+1Read More

Team Tuesday With a Partner 50 Burpees *Partner BB OH Hold 50 Power Cleans (135,95) *Partner hangs on bar 1.5 mile Assault bike (or 1k Row) *Partner BB FR hold (135,95) 100 Deadlifts (135,95) *Partner Holds HSRead More

Mainsite Monday Mainsite 170512 AMRAP 20 Run 400 meters 20 GHD sit-ups 10 OHS (95,65)Read More

800 m. Run 21 Front Squats (95,65) 800 m. Run 21 Push Press (95,65) 800 m. Run 21 Thrusters (95,65)Read More

50 Wallball (20,14) 50 Pull-ups 35 Wallball 35 Burpees 20 Wallball 20 Ring DipsRead More

Weightlifting Wednesday 10 Minutes to work on: Back Rack Snatch Grip Push Press + OHS   12 Minutes to work on: Squat Snatch   12 Minutes to work on: P.Clean + P.Jerk + S.JerkRead More