A.  6:00 EMOM  3 Deadlift (80%  T-N-G) + 3 Box Jumps B.  2011 Open WOD #2 – 15:00 AMRAP 9 Deadlift (155/105) 12 Push Ups (chest to deck) 15 Box Jumps (24/20…or step up) C.  NFT – 5 Rounds of 10 Hollow Rock & 10 SupermanRead More

A.  Work up to WOD Weight or heavy OHS (from ground) B.  0-3:00  2 Rounds of 10 OHS(95/65) & 10 C2B PU 3:00-6:00  2 Rounds of 12 OHS(95/65) & 12 C2B PU 6:00-9:00  2 Rounds of 14 OHS(95/65) & 14 C2B PU 9:00-12:00  2 Rounds of 16 OHS(95/65) & 16 C2B PU 12:00-15:00  2 Rounds...Read More

A.  3 Rounds: 4:00 AMRAP      10 Lunge Steps (with one KB OH, 5/5)      10 KB Swings (American) 1:00 REST 2:00 TGU (1:00 On Each arm) (4:00+1:00 Rest+2:00 = 1 full round) ***2:00 REST B/T RoundsRead More

A.  Strength:  Deadlift  5 – 5 – 5 (reset after each rep) B.  For time:     500 Meter Row      21 Deadlift (225/155) + 42 Push Ups     500 Meter Row      15 Deadlift + 30 Push Ups     500 Meter Row      9 Deadlift + 18 Push Ups     500 Meter Row C.  5:00...Read More

For Time (20:00 CAP)      200 Double Unders (3:1 Singles)      100 WallBalls (20/14)      50 C2B Pull Ups      25 Ring DipsRead More

A.  Olympic – 7 rounds:  SnPull+PowerSn (increasing) B.  5 Rounds for Max Reps of each:      1:00 Power Snatch (95/65)      1:00 Box Overs (24/20) 1:00 Complete 200 Meter Run (outside or 3 laps)      1:00 REST C.  Core NFT – 100 CrunchesRead More

A.  Strength – Front Squat  5 – 5 – 5 (From Rack) B.  7 Rounds for Time 6 Burpee Over Bar 5 T2B 4 Hang Power Clean (H.A.P.) 3 Front Squat 2 Strict HSPU 1 Rope ClimbRead More

A.  Tabata Row (Work :20/Rest :10 x 8 rounds, score Max Cal) B.  15:00 AMRAP 12/8 Assult Bike Calories + 3 Down&Backs (slow jog) *can work 3 per bike C.  Ring of FireRead More

A. 20:00 AMRAP 10 Burpees (jump to plate) 25′ HSW (people can sub 25′ OH Plate lunge 45/25) 10 C2B Pull-ups or 5 BMU 25′ HSW B. MobilizeRead More

A. Bench Press: 10 – 10 – 10 B. 2 Rounds for time: 500 Meter Row 40 Push Ups 30 Box Jumps (24/20) 20/15 Cal AB 2:00 RESTRead More