A. 3 Attempts to accumulate max SHSPU B. 5 Rounds on the 4:00 (rest in time remaining) 15 KB Swings (unbroken) 3 Wall Walk 500 Meter Row (lower by 100 if no finish previous rd) *20M shuttle run after WOD for any no finish OT4Read More

Happy Valentines Day – Partner WOD – 18:00 AMRAP 20 Slamballs (30/20) 20 Ab Mat Sit up – chest pass w/SB 20 SB wall shots 20 Burpee (partner holds both SB) 20 M SB toss 200 M Run with SB and holding killer rope together *one work/one rest except Ab Mat, Toss and run  Read More

A. Work up to WOD Deadlift Weight or heavy for day B. For Time: 1000 Meter Row 20 Deadlift (M:245/225/185, W: 165/155/135) 50 WallBalls 20 Deadlift (M:245/225/185, W: 165/155/135) 500 RowRead More

A. Strength – 5 rounds – P Press + P. Jerk + Split Jerk For Time: 20 Box Overs (24/20) 40 T2B 20 Box Overs (24/20) 40 Push Press (95/65) 20 Box Overs (24/20) 40 Cal Row 20 Box Overs (24/20)Read More

In 30:00 score a max Total Points: Deadlift Weight (each lb = 1 pt) Bench Press Weight (ea lb= 1 pt) 200 Meter Sprints (ea= 5 Pts) 25 Meter Sled Push (ea=2 pts) Rope Climb (ea= 3 pts) *athletes choice: moves/rest/order/etc * ex: 300 dead + 200 BP + 10 run (50) + 10 rope...Read More

A. Strength – Front Squat 5 – 5 – 5 B. 4:00 AMRAP 2 Muscle Up (mod- 4 RR+ 4 RD) 8 Goblet Squats (24/16) 1:00 REST 4:00 AMRAP 4 HSPU 6 KB Swings 2:00 REST 8:00 AMRAP 2 Muscle Up (Mod-4 Ring Row+4 Ring Dip) 4 HSPU 6 KB Swings 8 Goblet Squats 1:00...Read More

A. 6:00 EMOM – 3 TnG Power Clean (start 75%, increase) B. For time: 50 – 40 – 30 – 20 – 10 Double Under 10 – 10 -10 – 10 – 10 P. Clean (M:135/115/95-W:95/75/65) 10 – 20 – 30 – 40 – 50 Ab Mat Sit upsRead More

A. Work Up to Heavy OHS/WOD Weight B. 5 Rounds for time 10 OHS (H.A.P.) 20 Pull-ups 30 Push-ups 400 Meter Run 3:00 RESTRead More

3 Rounds: 6:00 AMRAP 10 KB Thrusters (24/16 – 5 each arm) 10 KB Swings * EMOM – 7 GHD or AB Mat Sit-ups 2:00 REST *score total of 3 AMRAP of Thrusters & SwingsRead More

A. Strength-RDL with Snatch Grip 5 – 5 -5 B. For time: 400 Meter Run 21 Deadlift (225/155) 400 Meter Run 15 Deadlift 400 Meter Run 9 Deadlift 400 Meter Run C. 5:00 Foam RollRead More