“The Seven” 7 rounds: 7 HSPU 7 thrusters (135/95) 7 K2E 7 DL (245/165) 7 Burpees 7 KB swings (53/35) 7 Pull-ups  Read More

Coach’s ChoiceRead More

   30 minute AMRAP 6 HPC (135/95) 8 KB front squats (53/35) 10 Burpee pullupsRead More

Snatch progression (Burgner warm-up) The sequence is as follows, always in this order: 1)Down and up 2)Elbows high and outside 3)Muscle snatch 4)Snatch land 5)Snatch drop 6)Hang power snatch             WOD: 15 minutes AMREP: 60 Calorie row 50 T2B 40 WB (20/14) (10/9) 30 HPC (135/95) 20 Muscle-ups (rings) *Athletes pair up to...Read More

   “Nicole” 20 minute AMRAP 400 meter run Max rep pull-upsRead More

  50 Pull-ups 50 Abmat Sit-ups 50 pushups 50 Wallballs (20/14) (10’/9′) 50 Lunges (total) 50 KBS (53/35) 50 Knees to Elbows 50 OHJAS (PVC) 50 DUs 5 Laps around building *breakup as neededRead More

1 Mile Run  21-15-9  Box Jumps 24”/20”  Push ups 800 M Run  21-15-9  Burpees  Double Unders 400m Run  21-15-9  OHWL 45/25  Ab Mat sit-upsRead More

10 Hang Power Clean 135/95 1 Ring Push-up w/feet on med ball 9 Hang Power Clean 2 Ring Push-up w/feet on med ball 8 HPC….. 3 Ring P/U…… All the way down from 10 -1 and up 1 – 10Read More

12 Min AMFAP “AS MANY FRAN’S AS POSSIBLE” Using a 45/35 pound barbell complete Fran as many times as possible in 12 min.  Count full rounds then if do not complete round count reps.  Example 4 rounds 56 reps Rx. Fran 21-15-9 Thrusters 45/35 Pull-upsRead More

Back Squat 3-3-3-3-3Read More