Lift: Power clean improvement WOD: EMOM for 15 Minutes 1 Power Clean (RX=Body Weight) 2 Bar Muscle UpsRead More

Lift: OHS improvement Wod: 5RFT -5 Ring Dips -10 Push Press 95/65 -15 WallBallsRead More

WOD: Secret Service Snatch Test This is the Secret Service Snatch Test. With its origins in the Secret Service selection process, the rules are simple. You must do as many repetitions of the kettlebell snatch in ten minutes as possible. Using only the 53lb kettlebell (ladies,the 26lb), you may switch hands whenever you’d like and...Read More

8 RFT -12 Thrusters 75/55 -10 T2B – 8 Burpees – 200m RunRead More

7min AMRAP 1 Front Squat 135/95 1 Pull Up 1 Box Jump 30/24 2 Front Squat 2 Pull Up 2 Box Jump 3 3 3 4…5…6…etc until time is complete Score is last completed roundRead More

Lift: 15min if SOTS press improvement Wod: 20 KBS 53/44 200 m run 30 KBS 44/35 400 m run 40 KBS 35/26 800 m runRead More

WOD: 10/20,9/18,8/16,7/14…..1/2 Power Cleans 135/95 Double UndersRead More

Lift: Jerk 1-1-1-1-1 Wod: 15min AMRAP Athletes will start at either side of the pull-up rigs with their 45/25lb plate. *OHWL 45/25 10 T2B 10 Push-ups The OHWL will be done from one pullup rig to the next rig. Once across the floor the athlete may drop their plate and continue the toes to bar...Read More

Coaches ChoiceRead More

Wod: Start with a 400m Run then…. 7 Rounds of… 7 c2b Pull-ups 7 Ring Push-ups ( feet above rings) athletes may use a medball 7 Lateral Hurdles Then… Finish with a 400m Run *If class time permits, after the wod have the athlete work on a skill improvement of their choice.Read More