Team Tuesday- Team of 3 AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 min AMRAP 8 Hollow Rocks (switch every 10) *rest 1 min AMRAP 8 10 CTB Pull Ups (switch every 10) *Do not exceed 80 pull ups per person, if you get that high switch to push ups  Read More

“Mainsite Monday” 091122 AMRAP 20 25 Burpees 15 Back Squats (bodyweight)  Read More

Open WOD 18.1: Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (50 / 35 : 20 /10) 14 cal row (12 for women)  Read More

Boat Race 3 Rounds 500 m. Row 400 m. Run Rest 3:00 between roundsRead More

Weightlifting Wednesday, PR Day!: OTM x 15 1 Snatch (power or squat) OTM x 15 1 Clean & Jerk (any variations) *Before PR attempt rest an extra minuteRead More

Partner Tuesday! 60 Deadlift 185,125 (Partner Hold HS) 10 synchro burpees 80 Wallball 20,14 (Partner Hold DL) 10 synchro burpees 100 CTB Pull Ups (Switch every 10) 10 synchro burpees 80 Wallball (Partner Holds DL) 10 synchro burpess 60 Deadlifts (Partner Holds HS)Read More

Mainsite 120308 Open 12.3 AMRAP 18: 15 Box jumps (24,20) 12 Push press (115,75) 9 Toes-to-barRead More

AMRAP9 9 KBS (70,53) 9 Box Jumps Rest 3:00 AMRAP6 6 Thrusters (95,65) 6 SDLHP Rest 3:00 AMRAP3 Muscle Ups (Scale: 3 pull ups, 3 push ups)Read More

OTMx 27 Min1: 12 Burpees Min2: 12 Cal AB Min3: 12 Cal RowRead More

5-3-1+ Back Squat 5-3-1+ Bench Press 5-3-1+ Deadlift (*75%of90 – 85%of90 – 95%of90)Read More