Overhead Lunge 2-2-2-2-2Read More

For Time: 3 Mile Run 100 Burpees to 6in Target *Break up as needed *40min CapRead More

For time: 10-9-8-7-6-5-4-3-2-1 Snatch 115/85 Box Jump 30/24Read More

Tabata This 8 rounds, 20 sec work, 10 sec rest: Squats, Rows, Pull-ups, Sit-ups, Push-upsRead More

NASTY GIRLS 3 RFT – 50 squats – 7 muscle-ups (Rings) – 10 hang power-cleans 135/95Read More

5 Rounds 500m row *rest as needed between rounds *record slowest row Then... Max Yoke Carry (Loading dock to loading dock) 5 Attempts at max load * rest as needed  Read More

Partner WOD *Only one athlete works at a time Complete For Time: -100 Double Unders -80 Wallballs 20/14 10/9 -60 C2B Pull-ups -40 Power Cleans 135/95 -20 Tire Flips -10 Sled Pushes 2 25s/ bare sled 45 minute time capRead More

5 RFT 400m Run 20 Push-ups 15 Box Jumps 10 Push Press 95/65Read More

For time: 50 OHS 45/35 100 Abmat sit-ups 25 OHS 115/85 50 Toes-to-bar 10 OHS 185/135 20 PVC Abmat Sit-ups  Read More

Max Effort Front Squat 1-1-1-1-1 Jerk 1-1-1-1-1 *More experienced athletes pull from the floorRead More