Strength/Skill: Work up to heavy HPC 6 min EMOM of 2 Power cleans. Work up to heavier weight than what you are going to use in WOD. WOD: 10 Min AMRAP 7 KB Swings 53/35 5 Hang Power Clean 135/95 7 Goblet Squat 53/35 WOD Guidance: This should be heavy but choose a weight for...Read More

** WELCOME TO THE NEW BOX ** 5 Min AMRAP Buy in: 400m Run 21 C2B Pull-ups 15/12 Cals on Bike/Rower Rest 5 Min 5 Min AMRAP Buy in 400m Run 15 T2B 12/9 Cals on Bike Rower Rest 5 Min Buy in 400m run 9 Pull-ups 9/6 cals on Bike/Rower WOD Guidance: This WOD...Read More

** LAST DAY AT RUSSELL ROAD LOCATION **Read More

For Time 50-40-30-20-10 Unbroken Double Unders 1-2-3-4-5 Ring Muscle-ups If you break Double unders must start at begininng of round you are on If not efficient at double unders do 3 to 1 and same rule applies If cannot do Ring muscle ups scale to the bar or one of the ring muscle up progressionsRead More

“Fight Club” 3 Rounds for reps Min 1 Thrusters 95/65 Min 2 Power cleans 95/65 Min 3 Box Jump overs 24″/20″ Min 4 Pull-ups Min 5 Echo Bike Cals Rest 1 MinRead More

Jerk (Split or Push) 1-1-1-1-1Read More

For Time 100 Wall Balls 20/14 50 T2B 25 Front Squat 185/135 50 Burpees 100 AB-Mat sit-ups Break up as neededRead More

Hero “Lumberjack 20″ 20 Deadlifts 275/185 400m Run 20 KB Swings 70/53 400m Run 20 OHS 115/85 400m Run 20 Burpees 400m Run 20 Pull-ups 400m Run 20 Box Jumps 24″/20” 400m Run 20 Dumbell squat cleans 45/30 400m RunRead More

Coaches ChoiceRead More

21-18-15-12-9-6-3 Ring Dips OHS 115/75 CF Mainsite WOD 23 June 18Read More