A. Olympic- Power Clean 3 – 3 – 3 – 3 – 3 (T-N-G) B. 10 – 1 Hang Power Clean (M:155-W:105) *In between: 3 WallWalks C. NFT – 50 Grasshoppers (R+L=1)Read More

A. Work up to Deadlift WOD Weight B. On the 5:00 for 5 Rounds 500 (400 W) Row 15 Box Jumps (24″/20″) 10 Deadlift (M-275, W-185)Read More

Team Relays!!!Read More

A. Work up to a Heavy C&J B. 4 Rounds for time: 7 Strict Pull-ups 10 Clean & Jerk (M:135/115/95,W:95/75/65) 3:00 REST C. 4 Rounds for Time: 20 Wall Ball (20/14) 20 Sit-ups with WB *score time of B and completion of C (inc rest)Read More

10:00 Bench Press 10 – 10 – 10 – 10 – 10 2:00 REST 10:00 Row for Max Calories 2:00 REST 10:00 TGU (pick a weight) for max repsRead More

A. 10:00 EMOT2:00-Press Tempo 5 reps, :06 to OH (55%+) B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP) Thruster (M:95/75/65, W:65/55/45) Bar Facing Burpees C. 5:00 AMRAP – Easy Pace, Not for Score 10 Superman + 10 Hollow RocksRead More

A. Snatch RDL 5 – 5 – 5 – 5 – 5 B. 10:00 AMRAP 30 Lunge Steps (ea=1) 20 KB Swings (24/16 kg) 10 Box Jumps (24/20) C. CORE: 3 Rounds NFT 50 Crunches & 15 Reverse Hyper (on GHD)Read More

20:00 EMOM Odd Minutes – 15 Calorie Row (10 Women) Even Minutes – 10 Pushups + 15 OHS (45/35) *decrease reps as neededRead More

Partner WOD – Deck of Doom – 1 work/1 hold plank Hearts = Kettlebell Swing (24/16 kg) Diamonds = KB SDLHP Clubs = KB Lunge Steps (R+L=1) Spades = Burpee Joker = Each athlete preforms 50 Meter Sled Push *Notes: Face Cards are 10 reps, Aces are 11 RepsRead More

A. Find WOD Deadlift Weight B. 5 Rounds for time: 5 Deadlift (Heavy) 10 Ring Dip 15 Calorie Row 1:00 Rest C. Accumulate 2:00 “L” SitRead More