A. *Complete 2 Rounds in each, rest in time remaining Dumbbell Snatch (HAP) & Hand Release Push-up 00:00-03:00: 8 DB Snatch (4/4 alt arms) + 8 HR Push-ups 03:00-06:00: 10 DB Snatch (5/5) + 10 HRPU 06:00-09:00: 12 DB Snatch (6/6) + 12 HRPU 09:00-12:00: 14 DBS + 14 HRPU 12:00-15:00: 16 DBS + 16...Read More

A. Strength: Work up to heavy 3 Rep Back Squat B. 4 Rounds for time: 10 Slam Balls (30/20) 10 Back Squats (M:185/155/135/115-W:115/105/95/75) 20 Box Jumps (24/20″) C. NFT – 50 Knee-ups on turfRead More

4 Rounds: 2:00 of work/1:00 Rest #1- 2:00 AMRAP: 5 Strict Pull-ups + 5 Burpees (jump 6″) 1:00 REST #2- 2:00 AMRAP: 5 Bench Press (155/105) + 1 Wall Walk 1:00 RESTRead More

A. 00:00-10:00 to complete: (rest in time remaining) 50 Double Unders (3:1) 21 Deadlift (225/155) 50 Double Unders (3:1) 15 Deadlift 50 Double Unders (3:1) 9 Deadlift 50 Double Unders (3:1) B. 10:00 – 20:00 10:00 AMRAP: 20 WallBall (20/14) & 300 Meter Row C. 20:00 – 30:00 3 Rounds: 30 Lunge Steps (ea=1) &...Read More

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings   Enlarge image Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.Read More

A. Strength: Press in Clean 4 – 4 – 4 – 4 B. 3 Rounds for time: 20 Thrusters (M:95/75/65-W:65/55/35) 30 Hollow Rocks 400 Meter Run (500 Row Sub if weather bad) 1:00 RESTRead More

Partner WOD – Groups of 2 100 Double Unders each (Partner holds plank) 50 KB Swings each (one hold KB, if one sets down: both do) *alternate every 10 swings 100 Killer Rope each (partner holds plank) 50 Ring Dips each (partner hangs from pull-up station) *alternate every 5 Ring dips 100 Box Step Ups...Read More

HAPPY BIRTHDAY COACH STEVE A. For Time 200 Meter Run 30 C2B Pull-up 400 Meter Run 50 WallBall 800 Meter Run 50 OHS (75/55) 400 Meter Run 30 Chin-over Bar Pull-up 200 Meter Run B. Accumulate 2:00 “L” sit – from Rings ENDURANCE For time: 20 Double OHS (KB – 20/12) 20 Double KB Swings...Read More

A. 8:00 to establish Max Box Jump Height B. 12:00 OTM 10 Slam Balls (30/20) + 10 Box Jumps (24/20) * Drop reps by 1 each minute can’t complete C. For time: 12 Wall Walks (A-12/B-10/C-8)Read More

A. Strength – Press in Split 3 – 3 – 3 – 3 – 3 B. Paleo Benchmark #2 – 9:00 AMRAP 20 GTOH (95/65) 7 Bar Facing Burpee 15 GTOH (135/85) 7 Bar Facing Burpee 10 GTOH (155/105) 7 Bar Facing Burpee 5 GTOH (185/135) 7 Bar Facing Burpee Max GTOH (225/155) CLASS MODIFICATION:...Read More