OT4:00 for 20:00      300 Meter Row      25 Hand Release Push-ups      25 Slam BallsRead More

Groups of 3 – 25:00 Total work Time – one work at a time:      A.  5:00 Sled Pushes – 25 meters      1:00 REST      B.  5:00 Farmer Carry – 20 Meter      1:00 REST      C.  5:00 100 Meter Sandbag Runs (50/30)      1:00 REST      D.  5:00 Tire Flips      1:00 REST...Read More

A.  Strength – RDL Snatch Grip  5 – 5 – 5 – 5 – 5 B.  For Time:      50  –  40  –  30  –  20  –  10   WallBall (20/14)      25  –  20  –  15  –  10  –  5      Box Overs (24/20) C.  Accumulate 2-3:00 PlankRead More

6 Rounds for max reps:      1:00 KB SDLHP (work form and steady pace)      :30 REST      1:00 HSPU (strict or kip)      :30 REST      1:00 Front Rack Lung Steps (w/KB)      :30 RESTRead More

2016 Regional Ind Event #4 & Ind Event #6 Mash-up For Time: 1000 Meter Row 1:00 REST, then: 4 Rounds: 28 Pistols (Mod 1/2 Reps) 15 Power Cleans (115/75) 1:00 REST after 4 Rounds, then: 500 Meter Row 50 BurpeesRead More

2016 Regional Team Event #3 & Individual Event #3 Mash-up Partner WOD – For Time 1600 Meter Run – partners rotate every 200 Meters ( 4 each) 104 WallBalls (20/14) – One work/one plank 52 Strict Pull-ups – one work/one hold Ring Row 100 GHD Sit-ups (140 AB Mat) – one work/one hold Deadlift (HAP)...Read More

A.  2016 Regional Individual WOD # 2 – “Nate” – 20:00 AMRAP 2 Muscle Up 4 HSPU 8 KB Swings (32/20) *Athletes can do Regional Nate if they wish 🙂 B.  Easy 800 or Mile Run – athlete choiceRead More

A.  Work up to Heavy 3 Rep Thruster (take 3-4 attempts after W/U) B.  2016 Regional Team Event 9 – 8:00 CAP 21 Thrusters (95/65) 4 Rope Climb (Mod – 3 Rope) 15 Thursters 3 Rope Climb (Mod – 2 Rope) 9 Thrusters 2 Rope Climb (Mod – 1) C.  Rest as needed, then 8:00...Read More

A.  2016 Regional Individual WOD # 1 10 – 8 – 6 – 4 – 2 Snatch – 11:00 *athletes will use weights as they choose, power or squat B. 2016  Regional Team Event #7/8 – 15:00 CAP – Partner WOD 100 Power Snatch (95/65-one work at a time) 50 Sync T2B 50′ HSW 50′...Read More

A.  Work up to Heavy Deadlift Single for Day B.  2016 Regional Individual Event 5 – for time 400 Meter Run 40 GHD Sit-ups (Sub 50 Ab Mat) 7 Deadlift (use +/- 80% of A…regional weights 405/275) C.  500 Meter Row Cool DownRead More