8 Minute AMRAP 8 medball cleans 20/14 8 pullupsRead More

7 rope climbs 70 airsquats 70 KB snatches 70 DL’s 225/155 70 ring pushups 7X200M C2 rows 7 sled pushes (female push empty sled, males push sled with 2 25’s… sled goes from our loading dock wall to southern loading dock wall…. i will mark lines with paint… there is NO scale on this load...Read More

Coaches Choice:  “Med Ball Madness” 30 Minute AMRAP  – 10 Med Ball Push-ups – 10 Med Ball Cleans – 10 Wall Balls – 1 Lap around building with Med BallRead More

WOD: 400m run 200 double unders 100 OHJAS 50 deload push ups 100 air squats 200 single unders 400m run *Break up reps as neededRead More

Max wall balls unbroken (20/10, 14/9) WOD 50m bear crawl 25 strict press (45/35) 50m bear crawl 25 push press 50m bear crawl 25 thrusters 50m bear crawlRead More

Behind-the-Head Strict Press 2/2/2/2/2 WOD: 20 min AMRAP -2 rope climbs -4 ring dips -6 MB pull ups (20/14) -8 Burpee box jumps (24/20)  Read More

2 RM box jump WOD: For Time 10-9 -8-7-6-5-4-3-2-1 -Pistols -Toes to bar -Deadlift (BW) -PVC AB mat sit upRead More

Zercher Squat 8/8/8/8/8 4 RFT 200m row 20 OHWL (KB) 200m farmer carry (KB) *each athlete is designated one KB (53/35). The odd rounds must be completed with the right arm only, even with the left. If someone is caught switching arms during a designated round, 10 burpee penalty.Read More

WOD: Happy Birthday Melodie!!! 100 Abmat Sit-ups 800m Run 60ft Rope Climb /4ascents 40 OHWL 45/35 20 Push Press 95/65Read More

Lift: Teams of 2 5 rounds -athlete 1 performs 15 banded jumping squats, immediately going into a 10m banded sprint, anchored by athlete 2. -the 2 athletes will walk back to the start together and athlete 2 will begin their 15 banded jumping squats. Once athlete 2 finishes the banded sprint, one round has been...Read More