A. Tempo F Squat (:08 down, :08 hold) 1 – 1 – 1 – 1 – 1 (70-80% 1RM) B. 0:00 – 10:00 Complete: 21 – 18 – 15 – 12 – 9 – 6 – 3 Back Squat (M-115/95/75, W-75/65/55) *one rope climb in between rounds REST in any time remaining C. 10:00 –...Read More

A. Work up to heavy 1 Rep Deadlift B. 5 Rounds – For time: 5 Deadlift (Heavy) 1 – 20 Meter Shuttle Run (5/10/15/20) 10 Ring Dip 1 – 20 Meter Shuttle Run (5/10/15/20) C. Jog 800 Meters after WODRead More

A. Snatch Grip Press  5 – 5 – 5 – 5 – 5 B. For Time – 15:00 CAP 60 Cal Row 50 Burpee (jump to 6″ above reach) 40 T2B 30 Push PressRead More

A. For Max Reps 0-3:00 400 M Run (A-w/sandbag, B-run), rest in time remaining 3-6:00 40 Ab Mat Sit-up, Max DB Snatch (alt-H.A.P.) 6-9:00 40 Ab Mat Sit-up, Max WallBall (20/14) 9-12:00 40 Ab Mat Sit-up, Max DB Snatch (alt-H.A.P.) 12-15:00 40 Ab Mat Sit-up, Max WallBall (20/14) 15-18:00 400 M Run (A-SB, B-Run) B....Read More

Partner WOD – one work/one rest – 30:00 Cap 2000 Meter Row (alternate every 200 M) 50 Burpee with Plate (45/25) 200 Meter Lunge Step (alternate every 20 M) 100 Ring Row 200 Killer Rope 50 Ab Mat Sit-up with Plate (45/25) 2000 Meter Sandbag Run (alt every 100 M)Read More

A. Work up to heavy Snatch for the Day (power or squat) B. 8:00 AMRAP 15 – 12 – 9 – 6 – 3 – 6 – 9 -12 – 15 – 12 – 9….as far as possible Snatch (95/65, power or squat) T2B C. 6:00 Rope climbs for Reps (small group or single)Read More

A. Strength: Bent Over Row 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 20 Double Unders (4:1 singles) 20 Hand Release Push-ups 200 Meter Sprint C. Group StretchRead More

A. Weighted Ring Dips 3 – 3 – 3 – 3 – 3 B. NFT – 5 Rounds (working form/ROM) 7 Strict Pull-ups 5 Strict Press (Athletes choice- challenge themselves) *when completed with B, start a running clock: C. 4:00 Max Weighted Lunge Steps (45/25) D. Cool down – 2-3:00 easy RowRead More

A.  “Death By”:  Wallballs (20/14#) & Box Jumps, 20:00 total minutes *minute 1-1 WB & 1 BJ, minute 2-2WB & 2 BJ….until you can’t complete on the minute.  Once you can’t complete, divide your last attempted round in half and continue until 20:00 on the clock B.  5:00 of mobilizationRead More

A.  Bench Press 3 – 3 – 3 – 3 – 3 B.  Partner Row Repeats (each completes) 200 M / 300 M / 400 M / 500 M C.  NFT – 100 CrunchesRead More