10 Hang Power Clean 135/95 1 Ring Push-up w/feet on med ball 9 Hang Power Clean 2 Ring Push-up w/feet on med ball 8 HPC….. 3 Ring P/U…… All the way down from 10 -1 and up 1 – 10Read More

12 Min AMFAP “AS MANY FRAN’S AS POSSIBLE” Using a 45/35 pound barbell complete Fran as many times as possible in 12 min.  Count full rounds then if do not complete round count reps.  Example 4 rounds 56 reps Rx. Fran 21-15-9 Thrusters 45/35 Pull-upsRead More

Back Squat 3-3-3-3-3Read More

“Lakewood 4 Memorial Workout” 800 M Run 23 Burpee Pull-ups (*Mark) 101 Box Jumps (*Tina) 400m Run Backwards 121 Push-ups (*Ronnie) 135 Situps (*Gregg) 800 M Run 9 Ground to Overhead 135/95 (Number of kids left behind) *Denotes officers badge number (reps)Read More

BROOKE’S CHIARI FUNDRAISER WOD + POTLUCK 400m Run 31 DUs Then… 7-31-13 T2B Front Squats (95/65) Then… 31 DUs 400m RunRead More

“JT” 21-15-9 HSPU Ring Dips Push upsRead More

30 Min AMRAP 3 OHS 95/65 6 Hang Power Cleans 95/65 12 KB swings 53/35 24 Air Squats 200m RunRead More

5 RFT 10 Wall Ball 20/14 11”/10” 8 MB pull-ups 20/10 MB 6 Push press 135/95 4 Muscle UpsRead More

400 M run Then… 9-15-21 Box Jumps 24”/20” Kb Swings 45/35 Burpees Then… 400M runRead More

3 RFT 10 Front Squats 165/115 20 C2B Pull-ups 50 Double UndersRead More