20 min to build to a 3 RM Back Squat * log weight Cash in: 500m Row 21-15-9 Bench press 135/95 Front Squat 135/95 Cash out: 500m RowRead More

Skillbuilder day: 5 min per station (25 min total) of: Handstands/Push-ups/walks T2B/Knees 2 elbow/wipers Pistol squats GHD sit-ups/back extension Double/Triple unders *DO NOT count reps work on form WOD “GI Jane” 100 Burpee pull-upsRead More

Coach’s ChoiceRead More

Strength/Skill: 20 Min to establish max Deficit HSPU or work on HSPU progressions/kipping etc. Diane 21-15-9 Deadlift 225/155 HSPURead More

Strength/Skill: 400M standing broad jump f/time In 3 min:40/30 Cal Row Remaining time: max T2B rest 3 min 3 min:40/30 Cal Row Remaining time: Max DU’s rest 3 min 3 min: 40/30 Cal row Remaining Time: max burpees Score is only the movement not the rowRead More

Hang Squat clean 3-3-3-3-3Read More

30 min AMRAP 800m Run 16 C2B Pull-ups 24 OHS 45/35Read More

5 RFT 40 Double Unders 12 Box Jumps 12 Burpees 12 KB Swings 53/35Read More

WE CAN BE HEROES – DONATION-BASED WOD “White” 5 RFT 3 rope climbs 10 T2B 21 OH walking lunges with 45/25 lb plate OH 400m RunRead More

20 min running clock 15 Min AMRAP 10 hang power Cleans 95/65 8 Shoulder to OH 95/65 6 Back Squats 95/65 Rest 2 Min Cash out 100 Ab Mat sit-ups Score = rounds+reps and time for abs or if you don’t finish abs put the totalRead More