Lift: 3RM Box Jump WOD: 21-15-9 OHS 135/95 Ring DipsRead More

“Santiago” 7 RFT 18 dumbbell hang squat cleans @35/20LBS 18 pull-ups 10 power cleans @135/95LBS, 10 handstand pushups -if no dumbells are available the hang squat clean can be done with a 75/55 barbellRead More

Lift: 3RM Bench WOD: Partner 3k Row 3k per team  Read More

Lift: 3RM Deadlift WOD: 15min AMRAP 10 OHWL 45/25 10 KB Swing 53/35 10 Burpees to 6in TargetRead More

Lift: 2RM Snatch *reps should be touch-and-go or damn near it. * also note that a Snatch is and will forever be understood as receiving the bar in a full SQUAT position   WOD: For Time Buy in 25 Strict Press 75/55 Then…. 7RFT 7 Pistols 7 C2B Pull-ups Cash Out 25 Strict Press 75/55...Read More

WOD: 5RFT 8 Front Squat 165/115 16 Abmat Sit-ups 24 Double UndersRead More

Lift: Bench press 8-8-8-8-8 WOD: 7 RFT 1 Rope Climb 7 Ring Dips 7 Push Press 115/85 7 DL 115/85  Read More

Lift: No Lift WOD: 5 Rounds 500m Row Max rest in between sets – post slowest time recorded  Read More

Lift: 3 RM Deadlift  (snatch grip) WOD: “Amanda” 9-7-5 Ring Muscle Up Snatch 135/95Read More

Lift: Clean Complex – clean pull/hang PWR clean/full squat clean – 6 sets of the complex WOD: For Time 50 Wallballs 20/14 10/9 400m Run 30 Push-ups 20 KB Snatch 53/35 30 Push-ups 400m Run 50 WallballsRead More