15:00 Total Time Start with 1 Mile Run, in time remaining complete: Max Thrusters Max T2B * Score thruster weight and total reps of each combinedRead More

A. Snatch- Work up to heavy Snatch or Power Snatch B. 12:00 EMOM (both otm, -1 rep if can’t complete otm) 4 Hang Power Snatch (M: 135/115/95/75.. W: 95/75/65/55) 8 Ring Dips REST 2:00 C. 6:00 AMRAP 10 Hollow Rocks 10 Supermans (:02 pause) 20 DU   ENDURANCE A. 3 Rounds- Burpees- 1:00 Work/1:00 Rest...Read More

A. Weighted Good MOrnings 5-5-5 (+ one jump after each set) B. Work up to Deadlift Weight C. 20:00 Increasing Ladder ( only row increases) Row (100, 200, 300, 400, 500….) 5 Heavy Deadlifts 10 Wallballs * Score last completed row distanceRead More

A. Weighted Push-Ups 10-10-10 B. “Helen” 3 Rounds for Time 400M Run 21 KB Swings (24/16kg) 12 Pull-ups C. NFT- 100 Crunches   ENDURANCE A. 6 Rounds 200M Row Sprint, 0:10 rest, then 100M Row slow B. 6 Rounds 200M Sprint +200M Jog 0:30 between rounds C. 100 Crunches- NFTRead More

A. Strict Press-Snatch Grip ( behind the neck) 10-10-10 B. 4:00 AMRAP 5 Hang Power Clean and Jerk (mid thigh) (95/65) 10 Air Squats 2:00 Rest C. 4:00 AMRAP 5 Hang Power Clean and Jerk (above knee) (95/65) 10 Back Squats 2:00 Rest D. 4:00 AMRAP 5  Power Clean and Jerk  (95/65) 10 Front Squats...Read More

work in pairs ( one works/one rests) 6 Total Rounds for each person- 2:00 work/2:00 rest 200M Run (250M row alternating every round) max burpee Box Jumps in time remaining * score is total BBJ across all 6 roundsRead More

18:00 Time Cap 400M Run 21 Strict Press (95/65) 400M Run 15 Strict Press 400M Run 12 Strict Press * each press break=200M Run * at Conclusion of WOD, max Double Unders until time expiresRead More

A. Strength: Back squat 3-3-3 ( 2 WU sets before) B. WOD 3 Rounds- 3:00 AMRAP with 1:00 Rest 7 Push-ups 7 Bent over Rows 7 Front Squats C. Core ENDURANCE WOD: 3 Rounds for Time 500M Row 50 WallballsRead More

TABATA THURSDAY * KB Swings * KB SDLHP * One leg box Step ups ( alternate sides each round) * Ab Mat sit-upsRead More

“lynne” 5 Rounds for Max Reps (NFT) Max BW Bench, then Max Pull-ups (no rest B/T) * rest approximately 3:00 between round   Endurance WOD: 35:00 Increasing Ladder 1 Rope Climb 100M Run 2 Rope Climb 200M Run 3 Rope Climb 300M Run 4 Rope Climb 400M Run etc…Read More