“Fight Club” 3 Rounds for reps Min 1 Thrusters 95/65 Min 2 Power cleans 95/65 Min 3 Box Jump overs 24″/20″ Min 4 Pull-ups Min 5 Echo Bike Cals Rest 1 MinRead More

Jerk (Split or Push) 1-1-1-1-1Read More

For Time 100 Wall Balls 20/14 50 T2B 25 Front Squat 185/135 50 Burpees 100 AB-Mat sit-ups Break up as neededRead More

Hero “Lumberjack 20″ 20 Deadlifts 275/185 400m Run 20 KB Swings 70/53 400m Run 20 OHS 115/85 400m Run 20 Burpees 400m Run 20 Pull-ups 400m Run 20 Box Jumps 24″/20” 400m Run 20 Dumbell squat cleans 45/30 400m RunRead More

Coaches ChoiceRead More

21-18-15-12-9-6-3 Ring Dips OHS 115/75 CF Mainsite WOD 23 June 18Read More

10 Min AMREP 2 KB Swings 53/35 2 Thrusters 95/65 4 KB Swings 4 Thrusters 6 KB Swings 6 Thrusters 8 KB Swings 8 Thrusters ….Continue adding 2 reps until 10 mins in up.Read More

“The Chief” 5 Rounds 3 Min AMRAP 3 Power Cleans 135/95 6 push-ups 9 Air Squats Rest 1 min between rounds *Score is total rounds completed. After minute of rest continue where you left off from previous roundRead More

Snatch 1-1-1-1-1Read More

With a 30 Min running clock 1 Mile Run 1500m Row 1 Mile Run With remaining time complete AMRAP of: 1 Rope Climb 5 Burpees Scoring If under 30 min log time and rounds of AMRAP completed. If over 30 minutes log time to complete WODRead More