Str: establish 3RM snatch from the hang for 20 mns Conditioning: For time Fran 21-15-9 Thrusters (95/65) Pull-ups rest 2:00 “Light” Fran 21-15-9 Thrusters (45/35) Pull-ups Cash out: 400m runRead More

Strength: *tap n’ go Snatch grip DL 3-3-3-3-3 Conditioning: *record total reps of each movement *no rest in between movements 3RFT 1mn Max Effort KB swings (53/35) 1mn ME Goblet Squats (53/35) 1mn ME KB snatchesRead More

Coach’s ChoiceRead More

Run 200m 10 MB burpee (20/14) 20 Double unders Run 400m 15 MB burpee 40 Double unders Run 800 20 MB burpee 60 Double unders Run 400m 15 MB burpee 40 Double unders Run 200m 10 MB burpee 20 Double undersRead More

Skill: Max Height Box Jump for 20 mns Conditioning: “Grace” 30 reps: Clean and Jerk (135/95)Read More

Str: 8mn EMOM 2 Deadlift + 1 HPC = complex Conditioning: 21-18-15-12-9-6-3 SDHP (75/55) Push-press  Read More

Skill: work on jerk (muscle/split) from behind the neck for 15mns. (empty bar, pvc) Conditioning: 10-1 HSPU DL (200/170)Read More

Str: 8mn EMOM 2 Push-presses (135/95 w/ a perfect form/technique) Conditioning: 5RFT 400 m run 10 Wipers 10 OHS (95/65) 10 Wallball (20/14) (11′-above the blue, 10′-blue line)Read More

WE CAN BE HEROES – Monthly Donation-Based WOD – Please bring a non-perishable food item to donate. “The Don” For time: 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball...Read More

Teams of four *250m row is the minimum distance per member in the group that they have to row. 1 mile run as a group. (no man or woman gets left behind! =)) *NOT break up as needed. 500 Air Squats 5k row 500 Air SquatsRead More