A. Clean Lift Off 3-3-3 (:04 pause above knee, return) Clean pull 3-3-3 (Holding shrug :03) B. Open WOD 14.4   14:00 AMRAP 60 Calorie Row 50 T2B 40 Wallballs 30 Cleans (135/95) 20 Muscle upsRead More

A. 30 Goblet Squats (24/16) then run 400 with KB 20 Goblet Squats at the top of the hill 10 Goblet Squats at return to box B. 30 Slam balls (30/20) then run 400 with SB 20 Slam balls at the top of the hill 10 Slam balls at return to box C. 60 Killer Rope then...Read More

4 TEAM TRAIN 25:00 AMRAP 15 GHD Sit-ups 20 GTOH 25 Push Press 30 Killer Ropes then row until person behind you is caught up 600M run   * Score is max meters rowed * can’t move on until teammate ahead has completed movementRead More

A.  8:00 to establish Heavy 1 rep Deadlift B.  6:00 AMRAP 25 Box Jumps (24/20″) 20 Wallballs (20/14) 15 lateral Burpees over bar 10 DeadLift (heavy) 3:00 REST 6:00 AMRAP 10 Deadlift 15 lateral Burpees over Bar 20 Wallballs 25 Box JumpsRead More

A.  3 Rounds for time: 500 Meter Row 21 Kettlebell Swings (32kg/20kg) 400 Meter Run B.  30 TGU – NFT  Read More

A.  8:00 EMOM – 2 Power Cleans + 1 Jerk (increasing) B.  6 Rounds for max reps: :30 Hang Power Clean (135/95) :30 REST :30 Shoulder to Overhead :30 REST :30 Weighted Lunge Steps (overhead or front rack) :30 RESTRead More

A.  Front Squat 3 – 3 – 3 – 3 – 3 B.  10:00 AMRAP 10 Front Squats (95/65) 200 Meter Run 1 Rope Climb (15′) C.  NFT – 100 crunchesRead More

Race to 500 Reps: 3:00 to complete 100 Pull-ups 1:00 REST 3:00 to complete 100 Push-ups 1:00 REST 3:00 to complete 100 Double-unders 1:00 REST 3:00 to complete 100 Slam Balls (30/20) 1:00 REST 3:00 to complete 100 Ab Mat Situps * score total reps completedRead More

8:00 Ladder 2:00 Rest 8:00 LadderRead More

A. Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 B. 4:00 Minutes Sled Push C. 4:00 Minutes Atlas Stones ( alternating shoulders) D. NFT: 0:30 L sit, then 1:00 Plank- 3 Rounds   Endurance: 20 Killer Ropes 200M Run with Rope 40 Killer Ropes 400M Run with Rope 80 Killer Ropes 800M Run with Rope 100...Read More