Lift: Work up to an 80% of your 2 rm DL found last week * keep a strict 10-15min timeline (Then) 3 rounds -30 sec max reps (DL)/30 sec rest -30 sec max T2B/30 sec rest *DL weight is 80% of 2 RM Time permitting… “Death by Burpee”Read More

WOD: EMOTM for 10min *1 clean/jerk @ 75% 1 rm *20 double unders (Giving members the first 10 minutes to find the weight to be used) Finishers if time applies such as Jingle Jangles/Tabata workRead More

Lift: Bench press 1-1-1-1-1 *sets across – find a 1 rep max and do 4 additional sets at the was lodged 1 rm.   WOD: 3RFT 30 Wallballs 24/20 10/9 15 Diamond grip push-ups 5 Ring Muscle Ups  Read More

WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55Read More

WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55  Read More

Lift: Weighted Pull up (5 sets) *The goal is max reps at any weight. Immediately come off the weight and do max pull ups. If people cannot do weighted pull ups, then strict pull ups is the start, feeding into kipping. This can be applied to any scale. If someone uses the blue band regularly for...Read More

Lift: Bench 3/3/3/3/3 *immediately after your 3 reps you will do max push ups. IMMEDIATELY. *max push ups doesn’t allow any rest in the bottom position. *document lowest amount of push ups WOD: 15min AMRAP 20 Airsquats 15 Knees to Elbows 10 KB Snatch 53/35 1 Rope ClimbRead More

WOD – For time Cash in = 100m Broad Jump Then… 5 Rounds 5 Push Press 135/95 7 Ring Dips 9 OHWL 45/35 Cash out = 100m Broad JumpRead More

Lift: Deadlift 8/6/4/2/2 Wod: 15-12-9 C2B pull-ups Box Jumps 30/24 * 25 PVC Abmats after each roundRead More

“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will...Read More