Partner A runs a 400m Partner B begins the 40 min AMRAP of... 3 Muscle Ups 6 Burpees 9 Wallballs 12 Abmat Sit-ups When partner A returns, partner B runs 400m and A takes over where B left offRead More

12min AMRAP 5 Squat Snatches 95/65 10 Ring Dips 20 Double UndersRead More

7 RFT 7 Deadlifts 225/155 7 Broad Jumps 7 HSPU 7 T2B *after every round perform 1 RopeClimbRead More

"Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air squatsRead More

8min AMRAP 8 KBS  53/35 8 Box Jumps 24/20 Post WOD Lift Back Squat 5×5Read More

OHS 3-3-3-3-3Read More

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (175# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11...Read More

1 mile run GRACE (Clean and Jerk 135/95, 30 reps) 1 mile run ISABEL (Snatch 135/95, 30 reps) 1 mile run 45 min capRead More

  Monday September 9th, 2013 Wod: L&S Max Wallballs in 5min 20/14 10/9 Then off the same running clock immediately start… 10min AMRAP 15 Hand Release Push-ups 15 Abmat Sit-ups Log total Wallballs and time If time permits and optional Strict Press 5×5Read More

For Time 1mile Run 100 Burpees to 6″ target * break up as neededRead More