A. 6:00 EMOM – Power Clean + Hang Squat Clean (increasing) B. 4 Rounds for time 10 Power Clean (135/95) 15 Box Jumps :30 Handstand Hold 1:00 REST BETWEEN ROUNDS C. 3:00 EMOM – :40 “L” sit+hang (hold L for as long as possible then hang for the duration of the :40)Read More

Open WOD 16.1 – 20:00 AMRAP 25′ OH Lunge Step (95/65) 8 Burpee over Bar 25′ OH Lunge Step (95/65) 8 C2B Pull-upRead More

McAllister Fundraiser Fight Gone Mac – 4 Rounds – Groups of 4 1:00 Row For Meters 1:00 Push-ups 1:00 Box Step Ups (20″) 1:00 Ab Mat Sit-ups 1:00 RESTRead More

A. On the Odd Minutes (REST EVEN)- 30:00 CAP 2 Rounds for time: 60 Double Under 50 KB Swings (24/16kg) 40 Goblet Squats 30 T2B 20 Ring Dips B. 800 Meter Jog following WODRead More

A. Deadlift 3 – 3 – 3 – 3- 3 (75-80% across) B. Kipping HSPU practice C. 7 Rounds for time: 10 Deadlift (185/125) 5 HSPU 1 Rope Climb D. 4:00 EMOM – :40 Farmer Carry / :20 RESTRead More

A. Front Squat (rack) 5 Rounds on the :90 – 3 reps (80%) B. For time: 21 – 15 -9 Front Squat (135/95 from floor) C2B Pull-ups C. At the 8:00 Mark, complete: 5:00 AMRAP – 10 WallBall (20/14), :10 REST C. Tabata Hollow RocksRead More

A. 15:00 AMRAP 10 GTOH (45/25) 10 Meter OH Lunge 10 Burpee to plate 10 Meter OH Lunge 10 GTOH (45/25) :30 REST B. 8:00 Sprint 20 Meter, Jog BackRead More

A. Clean & Jerk Technique B. 5 Rounds: 3:00 Work / 3:00 REST 300/250 Meter Row 10 Box Jumps (24/20″) Max Clean & Jerk (95/65)Read More

A. Warm up to WOD weights B. Work/Rest in time remaining WOD 0:00-6:00 50 Deadlifts (135/95) then 40 AB Mat Sit-ups 6:00 – 12:00 40 Front Squats (135/95) then 40 Ab Mat 12:00-18:00 30 Power Clean (135/95) then 40 Ab Mat C. Cool Down: Bands or Foam 5:00Read More

A. Strength: DB Bench 10 – 10 – 10 B. 12:00 AMRAP 250 Meter Row 20 KB Swings (24/16) 15 Push-ups C. 50 Glute Bridges (can weight with KB)Read More