A. Groups of 3 – 5 Rounds (19:00) 1:00 1-arm DB/KB B.O.R. (switch arms at :30) 1:00 Ring Plank Hold 1:00 Farmer Carry 1:00 REST B. Row Race: 7:00, alt every 10 Cal..score total calRead More

A. 0:00 – 8:00 4 Rounds 20 STOH (95/65) 10 T2B *rest in any time remaining B. 8:00 – 16:00 3 Rounds 20 OHS (95/65) 2 Rope Climb (1 mod) 25 M Sled Push *rest in any time remaining C. 16:00 – 24:00 1200 Meter Run Max WallBalls (20/14) in time remainingRead More

5:00 AMRAP 10 Cal Row 20 Double Unders (5:1) 2:00 REST 5:00 AMRAP 10 Ring Dip 10 Ring Row 2:00 REST 5:00 AMRAP 10 Push-Up (HR) 10 GHD SU (20 AB Mat) 2:00 REST 5:00 AMRAP (this not for speed) 10 Superman (:02 Pause) 10 Hip Bridge (:02 pause)Read More

A. Snatch – 5 x HHSn+HSn+Snatch+OHS – squat or power sn) B. 12:00 CAP 40 Snatches (135/95) 40 Pistols (each leg) *workout will be completed in Tabata (:20 work/:10 rest) C. 5:00 Mandatory CooldownRead More

WOD A. Bench Press 10 – 8 – 6 – 4 – 2 B. Strict Press 5 – 5 – 5 (working sets) C. 1-leg RDL (Bar) 3 x 10 reps (each leg) D. Post: 30-40 bar roll-outs OR Endurance WOD A. 20:00 EMOM Odd Minutes – 100 Meter Shuttle (5/10/15/20) Even Minutes – 15...Read More

A. Tempo Back Squats 5 Sets of 5.5 (:05 down/:05 hold) B. For time: 10-1 KB Swing (24/16kg) Goblet Squats Box Jumps (24/20) C. TGU – 4:00Read More

“Rene” 7 Rounds 400 Meter Run 21 Lunge Steps 15 Pull-ups 9 Burpees *20# Vest – optionalRead More

Surprise Partner WOD!!!!Read More

A. Work up to 1 Rep Max Thruster (no re-dip or moving feet) B. 3:00 Establish Reps for WOD (:30 Work/:30 Rest of ea move) C. 6 Rounds OTM: Min #1 – 10 Thruster (115/75) Min #2 – 10 T2B Min #3 – 10 Burpee over BarRead More

A. Olympic – 1 HPC + 1 P. Clean – 6:00 EMOM (increasing) B. 15:00 AMRAP 3 Power Clean (Heavy-base on EMOM finish weight) 200 Meter Run 1 Rope Climb C. Mobilize- coaches choiceRead More