A.  Front Squat – Establish a heavy 3 Rep B.  5 Rounds for time (mod 4/3 rds)(30:00 cap) 400 Meter Run 20 Box Jumps 20 WB (20/14)Read More

A. snatch combo – HHPS+HPS+PS – 5-6 attempts (technique) B.  Running Clock: “Isabel” – 30 snatches (135/95) for time 2:00 Rest 5:00 Max Muscle-Ups (MU mod from floor) 2:00 Rest 3 Rounds NFT: 20 GHD Hip Extensions 40 Grasshoppers (r+l=2) *score Isabel time/max MURead More

A.  HSW Practice B. One round: :40 of each to establish wod reps, then: 5 Rounds OTM #1- HSPU #2- Strict Pull-ups #3- GHD Sit-ups (ab mat) #4- 100 meter sprintRead More

A. Work up to heavy clean (squat) B.  14:00 AMRAP 3 squat clean (95/65) 6 T2B 9 Bar facing Burpee *every 3 rounds, increase weights (20lbs men/ 10 lbs women)Read More

A.  Emom Push Press + split Jerk B.  5 Rounds – 3:00 Work/3:00 Rest 250 meter row 7 STOH (Rack…M:155/135/115,W:105/95/75) *max cal ABikeRead More

A.  Back Squat – 5 rep max (2 warm up, 3 attempts climbing) B.  Not really Cindy 25:00 AMRAP 5 KB Swings (American, HAP) 10 Push Up 15 Air Squats *every 5 rounds = 20 ab Mat SURead More

A.  deadlift 5 – 3 – 1 B.  For time 21  Deadlift(225/155)(athletes can keep one weight as mod) 800 Run 15 Deadlift (275/175) 600 Run 9 Deadlift (315/205) 400 Run C.  NFT 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) *can breakup as neededRead More

5:00 AMRAP / 2:00 REST #1 – 10 /7 cal assault bike & 1 Rope Climb #2 – 7 Slam Balls & 7 Burpee #3 – Max MU in 5:00 or (5 Ring Dip & 5 ring Row AMRAP ) #4 – Bear crawl relay 5:00 (last, entire class)Read More

A.  Weighted Pull-ups  5×3 B.  For time 1200 / 1000 row 75 thrusters (75/55) 50 pull ups 25 lunge steps (each=1) C.  Mobilize LegsRead More

***50 Burpee Penality for anyone who EVER drops a DB*** A. DB  Bench Press  5 – 5 – 5 – 5 – 5 B.  16-14-12-10-8-6-4-2 DB Snatch (HAP, alt arms) *200 sprint b/t rounds C.  3 x 1:00 hollow hold / 1:00 rest D.  3 x 1:00 arch hold / 1:00 restRead More