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Deadlift7-7-7-7 Finisher: Max top of deadlift hold 95/65.  No mixed grip allowed. WOD Guidance:  Warm-up to heavy weight before beginning first set of 7.  Rest as needed between sets.  Never sacrifice form for load.  Newer athletes focus on technique not loading.Read More

25 Min AMRAP8 Front Squat 165/115100m OH single KB Carry 44/2612 KB Swings 70/53 WOD Guidance:  This long WOD will test those legs with some heavy-ish  front squats,  some overhead carries for shoulder stability and core work, followed by some heavy KB swings.  Athletes should choose weight for Front squat where they can do all...Read More

4 RFT400m Run4 Wall Climbs                     *18 Min Timecap40 Double Unders WOD Guidance:  This triplet is self-explanatory.  If your 400m run is 2:40 or higher on average, reduce distance.  If you don’t have at least 5 double unders choose a version of singles you can finish in :30 – 1:00. Read More

Strength/Technique:  6 min EMOM of 2 power cleans. For Time: 15 Burpees3 Rounds3 Power Clean 135/956 De-load push-ups9 Air Squats10 Burpees4 rounds3 Power Cleans 135/956 De-load push-ups9 Air Squats5 Burpees                                          *10 min T/C5 Rounds3 Power Cleans 135/956 De-load pushups9 Air Squats                                   WOD Guidance:  This WOD will be short and intense with a HARD 10 min cap.  Push yourself to finish...Read More

Fight Gone Bad  3 rounds rotating each minute 1 min max Wall Balls 20/141 min Max SDHP 75/551 min max box jumps 20″1 min max push press 75/551 minute max cal rowRest 1 minute between rounds Score is total reps WOD Guidance:  Classic benchmark WOD.  This WOD is modeled after a UFC fight with 3,...Read More