A.  Work up to heavy 5 Rep Back Squat B.  7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 30 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Partner Sprints – One run/One rest *can break classes into 3 groupsRead More

A.  6:00 Skill/Warm-up:  TGU B.  5:00  – 30 One-Leg Box Jumps (15/15) C.  3 Rounds for time: 20 Box Jumps (24/20) 20 Kettlebell Swings (24/16kg) 20 Push Ups D.  NFT – 50 Hollow Rocks+ 50 Superman (can break in any order)Read More

A.  OTM 7:00  1 Power Clean + 2 Front Squat + 1 Jerk (push or split) B.  For Time: 800 Meter Run 25 C2B Pull-ups 50 Front Squats (135/115/95 – 95/75/65) 25 STOH 800 Run C.  Accumulate 3:00 Plank (unbroken if possible)Read More

A.  Work up to Heavy Deadlift Single for the day B.  For Time, 25:00 Cap: 2 Rounds:      300 Meter Row      10 Deadlifts (M-275/225/185…W-185/155/125) 1:00 REST 2 Rounds: 300 Meter Row      15 T2B 1:00 REST 2 Rounds: 300 Meter Row 20/15 Cal AB *May have to delay start with a big classRead More

 A.  2016 Masters WOD #4 – 20:00 CAP 55 Bar Facing Burpee 34 OHS (95/65) 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip) * Any modifications: after finish, cut reps in 1/2 & repeat until cap B.  12:00 Row, Run or Bike – Easy Pace *OT3, 6, 9, 12 complete 10 GHD or...Read More

A.  Weighted Pull-up  3 – 3 – 3 – 3 – 3 B.  Helen – 3 Rounds for time 400 Meter Run 21 KB Swings (24/16kg) 12 Pull-ups REST AS NEEDED, THEN: C.  4:00 Plank…each break = 15 Hollow RocksRead More

A.  Squat (pick one)  10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% B.  3:00 WORK/3:00 REST – 4 Rounds of AMRAP 10/8 Cal AAB 10 Pistols (alt) 10 Box Jumps (24/20) C.  Immediately after B, Spend 5:00 on DU Practice **try to get max set when tiredRead More

0 – 2:00  Max HSPU (2:00)(advanced strict) 2-3:00 REST (1:00) 3 – 5:00  Max Ring Dips (2:00) 5 – 6:00  REST (1:00) 6:00 – 8:00 Max Push Ups (2:00, chest 2 Deck) 8 – 10:00  REST (2:00) 10 – 20:00  AMRAP (10:00, work on good ROM, don’t count rounds) 3 HSPU (acvanced strict) 5 Ring...Read More

A.  7:00 OTM  1 Power Clean + 1 Hang Squat Clean B.  14:00 for max Reps 40 WallBalls (20/14) 20 Power Clean (135/95) 30 WallBalls 15 Power Clean (155/105) 20 WallBalls 10 Power Clean (185/125) 10 Wall Balls *Max Power Clean in time remaining (205/140) **athletes can choose one weight for P. Cleans acrossRead More

A.  Bench Press  5 – 5 – 5 – 5 – 5 *after each set complete 5 Strict T2B (mod=controlled knee up & down) B.  18:00 Partner WOD – one work/one rest 20 Burpee over Erg (partners split reps) 20 T2B (partners split reps) 200 Meter Row (each partner)Read More