WOD:  500m Row 40 Wipers 30 HSPU 20 Pistols 10 Thrusters 135/95  Read More

Lift: 8 sets of 2 Front Squats *2 sec pause at the bottom increasing weight each set.   WOD:  5 RFT 20min Cap 200m Run 10 OHS 95/65 10 Ring Dips 2 Ring Muscle UpsRead More

WOD: 5 RFT 1 Snatch 85%BW 20 Abmat Sit-ups 1 Snatch 85% BW 20 Double Unders Read More

Lift: 5 Rep Max behind the head strict press   WOD: 30-20-10 Pull-ups  Banded Push-ups Box Jumps 24/20Read More

Lift: 3 Rep Max OHS   WOD: 15min AMRAP with a Partner 2 Rope Climbs 2 Tire Flips 100m Partner Carry   * if athlete is solo, allow farmers carry or yoke carry and 1RC, 1TF, 100m  Read More

WOD: 400m Run 21 KB Snatches 53/35 21 KB TGU 400m Run 15 KB Snatches 15 KB TGU 400m Run 9 KB Snatches 9 KB TGURead More

Lift: 1RM Deadlift WOD: Chubby Grace 30 Clean and Jerks Rx = body weightRead More

Lift: 1RM Strict Press WOD: 5 RFT 10 Front Squats ( 135/95 ) 15 Push-ups 20 Double UndersRead More

WOD: 3min AMRAP – max calorie Row 1min rest 2min AMRAP – Hang Power Clean ( 115/85 ) 1min rest 1min AMRAP – Box Jumps 24/20 1min rest 1min AMRAP – max calorie Row 1min rest 2min AMRAP – Hang Power Clean ( 115/85 ) 1min rest 3min AMRAP – Box Jumps 24/20Read More

Monday June 10th, 2013 Lift: 1RM Back Squat WOD: 7 RFT 7 Push Press ( 135/95 ) 7 C2B Pull-ups 7 PVC Abmat Sit-upsRead More