Election Day, Athlete “Votes” for their WOD (individually): #1 – “Kind of a Girl Wod” for time: 21-15-9-15-21 Thruster (95/65) & Pull-ups #2 – “Kind of a Bro Wod”, Not for Time A. Back Squat 5×5, B. DB Strict Press 5×5 C. 10-1 Bench Press (185/120) & Strict Pull Ups #3 – “A Real Hero...Read More

A. OT2:00 for 10:00: 3-5 strict + 3-5 kip hspu combo B. For Max reps: In 5:00 – 600 Meter Run + Max Reps Wall Walk 2:00 REST In 4:00 – 400 Meter Run + Max Box Jump (24/20) 2:00 REST In 3:00 – 200 Meter Run + Max Push Ups *score total reps of...Read More

25:00 AMRAP – Partner WOD – One Work/One Rest 5 Strict Pull-up (each, one goes then other) 10 Meter HSW or 10 Meter Wheelbarrel Walk (each) 10 Weighted Box Step Ups (each) *4x during the WOD complete 10/8 Cal AB (each) **both AB Cal completed w/in 1:00 or penalty ***penalty is immediately repeating that set...Read More

A. OHS Practice B. For Time (26:00 CAP): 1 Rd – 800 Meter Run + 21 OHS (115/75) + 80 DU 2 Rds – 400 Meter Run + 15 OHS + 40 DU 3 Rds – 200 Meter Run + 9 OHS + 20 DU *2:1 Singe Unders, can sub 1000/500/250 Row C.  3:00 of...Read More

A. DB Bench Press 10 – 10 – 10 B. 10:00 Grip EMOM odd – 15 UB KB Swings (24/16) even – 10 UB T2B C. 5 Rounds for time (10:00 Cap) 20 Meter Shuttle Run (5/10/15/20) 15 BurpeesRead More

A. 20:00 EMOM: 1 Sn Pull + 1 HPS + 1 Snatch (squat) *increase as needed or work 75% of 1 rep Snatch B. 100 WallBalls for time (light – 14/10, 5:00 CAP) *work on big, unbroken sets C. Accumulate 2-3:00 of “L-Sit”Read More

A. Work up to DL WOD Weight B. 5 Rounds of 3:00 Work/3:00 REST 10 Deadlift (225/155 +/-) 20 Box Jump (24/20) *Max Push-Up in the time remaining **Score total Push-Ups each RoundRead More

***Halloween*** A. 5 Rds: 3 Press + 3 Push Press+ 3 Push Jerk B. 7:00 AMRAP 10/8 Cal Row 5 STOH (135/95) C. 7:00 Sled Relay – 25 Meter (heavy) *3:00 REST B/T A&BRead More

A. Team Worm Relays 10 Sync Worm squats 10 Meter Sync Lunge 20 Worm Sync Deadlift 10 Meter Sync Lunge 10 Sync Worm Squats **return to start, hold worm on opposite side ***run this relay 2-3 times-based on coach feel*** B. Coaches choice on anything additionalRead More

A. Build up to heavy set of 5 T-N-G Power Snatch B. 2 Rounds for time: 200 Sprint 21 T2B 200 Sprint 15 Power Snatch (115/75) 200 Sprint 9 Strict HSPU C. NFT – 30 Wipers (R+L=1)Read More