A.  Power Clean:  7 Sets – Lift off (pause @ knee) + Cl Pull + PClean B.  Individual Regional Event #6 – 8:00 CAP 30/25 Cal AAB 20 Burpee Box Jump Overs (30/24) 10 Power Cleans (185/125 or lower, Heavy Singles) C.  8:00 Relay:  One Sled push into 2 Tire Flips, two teamsRead More

A.  Rope Climb Skills/Technique B.  Individual Regional Event #3 – 18:00 CAP 100′ OH 1-arm Lunge (80/55 DB, MOD: HAP DB or KB) 100 DU (3:1 Singles) 50 WB (30/20 or HAP) **Yes, we did just do these Monday!** 10 Rope Climb 50 WB (30/20 or HAP) 100 DU (3:1 Singles) 100′ OH 1-arm Lunge...Read More

A.  Back Squat:  10 – 10 – 10 (increasing) B.  Regional Team Event 3 – Partner 20 Cal AAB (each has to complete) 50 Sync WallBall (Each has WB, 30/20 or scale down) 20 Sync BMU (Mod:  try a sync 1-ring row side by side?) 20 Cal Row (each has to complete) C.  Post –...Read More

A.  18:00 Time Cap 400 Meter Run 21 Strict Press (95/65) 400 Meter Run 15 Strict Press 400 Meter Run 12 Strict Press * each press break = 200 M Sprint *At conclusion of WOD, Max DU until time expires B.  Tire Flip Relay (in our outside depending on weather)Read More

A.  For Time:  30 – 20 – 10 AAB Calories Hollow Rocks B.  3 Rounds for time: 25 Calorie Row 30 OverHead Lunge Steps (45/25 plate) C.  For Time: 1200 Meter Run 75 Push-ups ***3:00 REST B/T each sectionRead More

A. Front Squat:  20 Rep Max (warm up then one attempt) B.  20:00 AMRAP 5 HSPU (strict) 10 DB Snatch (50/35) 15 Air SquatsRead More

A.  Ladder Speed Drills B.  6 Rounds:  3:00 Work/2:00 REST  (30:00 Total) 15 KB Swings (24/16kg, American) 15 Burpee Box Jumps (24/20) *Max Calorie RowRead More

A.  Thruster:  5 – 5 – 3 – 3 – 1 – 1 B.  For time (15:00 CAP) 50 Double Unders 20 Thruster (115/75) & 10 C2B Pull-ups 50 Double Unders 15 Thruster & 15 C2B Pull-ups 50 Double Unders 10 Thruster & 20 C2B Pull-ups 50 Double Unders C.  Core – Coaches ChoiceRead More

A.  Work up to a heavy Deadlift Single B.  3 Rounds for time: 600 Meter Run 6 Deadlift (H.A.P. – all singles) 60 Ab Mat Sit-ups *score time and DL weight C.  3 Rounds NFT: 10 Single leg Glute Bridge (ea) 20 side leg raise (each) 20 Superman (:01 pause at top)Read More

All classes choose b/t class and endurance A.  Work up to Heavy single Bench Press B.  “Lynne” – 5 Rounds NFT Max Reps BW Bench Press Max Reps Pull-up Rest as needed between Rounds, no rest between BP&PU C.  5:00 Row Cool Down or 100 Meter Run 200 Meter Run 400 Meter Run 600 Meter...Read More