WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55  Read More

Lift: Weighted Pull up (5 sets) *The goal is max reps at any weight. Immediately come off the weight and do max pull ups. If people cannot do weighted pull ups, then strict pull ups is the start, feeding into kipping. This can be applied to any scale. If someone uses the blue band regularly for...Read More

Lift: Bench 3/3/3/3/3 *immediately after your 3 reps you will do max push ups. IMMEDIATELY. *max push ups doesn’t allow any rest in the bottom position. *document lowest amount of push ups WOD: 15min AMRAP 20 Airsquats 15 Knees to Elbows 10 KB Snatch 53/35 1 Rope ClimbRead More

WOD – For time Cash in = 100m Broad Jump Then… 5 Rounds 5 Push Press 135/95 7 Ring Dips 9 OHWL 45/35 Cash out = 100m Broad JumpRead More

Lift: Deadlift 8/6/4/2/2 Wod: 15-12-9 C2B pull-ups Box Jumps 30/24 * 25 PVC Abmats after each roundRead More

“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will...Read More

Lift: Max Height Wallball Wod: 10,9,8….1 Thrusters 95/65 Box Jumps 24/20Read More

Lift: Snatch Complex  hang snatch/snatch from the floor/snatch balance Wod: Buy In -20 Strict Pull-ups 5 RFT 5 TGU 53/35 7 HSPU 9 Deadlifts 185/ 135 Cash Out  -20 Strict Pull-ups Read More

Wod: For Time 50 Air squats 400m Run 30 T2B 20 Burpees 10 Wall Walks 20 Burpees 30 T2B 400m Run 50 Air squatsRead More

Lift: Front Squat  2-2-2-2-2 Wod:”Death By” Clean and Jerk 135/95Read More