“Hope” 3 RFT (Rotating each minute, Fight gone bad style) Score is total reps after all 3 rounds 1 Min Burpees 1 Min Power Snatch 75/55 1 Min Box Jumps 24” (yes for both) 1 Min Thruster 75/55 1 Min Chest-to-Bar pull-ups 1 Min RestRead More

4 RFT 20 Wall ball 20/14 50m Walking lunges 3 Rope climbsRead More

3 RFT 800m Run w/ medball 10 Deadlift 225/175 15 Hang Power Cleans 135/95 20 Pull upsRead More

Push Press (Not a jerk, the feet DO NOT leave the ground, Dip and Drive) 2-2-2-2-2-2-2Read More

Coach’s ChoiceRead More

Strength: Max Yoke carry walk **Male athletes use 45’s on each corner (4 total) and females use 25’s on each corner. As always scale as necessary and make it competitive between the athletes of who can get the farthest WOD: For time 6-9-12 Deficit HSPU (Men hands on 45’s women 25’s) Muscle upsRead More

Strength: 30 min +/- of Shoulder Complex – Warm up to 3 Rounds Max Load of: 4 strict presses, 3 push presses, 2 push jerks, 1 split jerk. **No time limit but keep it around 30 minutes** Newer/inexperienced athletes not familiar with movements work form. WOD: 10 Min AMRAP 8 MB Cleans 20/14 8 KB...Read More

Hero “Glen” 30 Clean & Jerk 135/95 Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees ** IT IS NOT BREAKUP AS NEEDED **Read More

10 RFT 6 Strict press 75/55 9 Box jumps 24”/20” 24 Double UndersRead More

For Time 18-16-14-12-10-8-6-4-2 T2B Back Squat 135/95 BurpeesRead More