A. 8:00 Increasing Ladder 4 KB Thrusters (Alt @ 1/2 mark) 1 Rope Climb 8 KB Thrusters 2 Rope Climbs, etc…. 3:00 REST B. 8:00 increasing ladder 4 FR Lunge Steps (using KB) 1 Wall Walk 8 FR Lunge Steps 2 Wall Walks 12 FR Lunge Steps 3 Wall Walks, etc……… C. 500 Meter Row...Read More

A. 6:00 EMOM – 1 Power Clean (Increasing Weight) B. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3 – 2 – 1 Power Clean (M:155/135/115-W:105/95/75) *in b/t each round: 20 Unbroken Double Unders C. NFT: 100 CrunchesRead More

A. 14:00 AMRAP 30 WallBalls (20/14) 200 Meter Run (or 3 Laps) 10 Shoots (over&back=1) B. 4-5:00 on Foam RollersRead More

A. Work up to Deadlift WOD Weight B. OT4:00 for 20:00 400 Meter Row (300 W) 10 Deadlift (pick wt) 15 T2Rings (25 on ground) 20 Bar Jumps (over&back=2)Read More

A. Strength: work up to Heavy Thruster (8:00) B. 10 Rounds For max Reps: :30 Burpee :30 REST :30 KB Swings (Russian – HAP) :30 REST C. MobilizeRead More

A. Olympic – Split Jerk 3 – 3 – 3 (2 Warm-up sets) B. For Time: 400 Meter Run (A-400, B-800, C- 1mile), then: 30 – 20 – 10 STOH (M:135/115/95-W:95/75/65) Box Overs (24/20) Then: 400 Meter Run (A-400, B-800, C- 1mile), then: C. NFT: accumulate 2:00 Hollow HoldRead More

Team Workout…details at the BOX!Read More

A. Strength – Deadlift 3 – 3 – 3 – 3 – 3 (increasing weight) B. 5:00 Max Box Jumps (24/20″) * 7 Deadlift – start and OTM (Pick Weight) 2:00 REST C. 5:00 Max Slam Balls (30/20) * 7 T2B – Start and OTM 2:00 REST D. 5:00 Max Killer Rope Jumps * 7...Read More

A. Max 3 Rep Press – 3 attempts after warm-up sets B. 3 Rounds for time: 30 Kettlebell Swings (American – 24/16) 400 Meter Run C. NFT – 20 TGURead More

A. 20:00 EMOM Odd – 15 WallBalls Even – 15 Burpees B. NFT – 3 rounds 1:00 Plank + 25 Ab Mat Sit-upsRead More