2 RFT 25 Burpee Pull-ups(Bar 6″ above max reach) 20 Pistol Squats (alternating) 25 GHD Sit-upsRead More

“OPT Repeatability Test” 3 RFT at 100% Effort Row 250m 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 Kb Swings 70/53 Row 250m Rest 12 minutes between rounds *3 scores – 1 for each round How much fall off athletes experience in 2nd and 3rd round is suggestive of body’s...Read More

OHS 2-2-2-2-2Read More

3 RFT 600m Run w/medball 20/14 20 Thrusters 95/65 20 DB Snatches 50/35 20 Box Jumps 30″/24″ 20/15 Cals on Echo BikeRead More

Coaches ChoiceRead More

3 RFT 500m Row 20 GHD Sit-ups 2 Rope ClimbsRead More

For Time 10 Ring Muscle-ups 30 Thrusters 95/65 Run 1 Mile *Must be done in order no breaking it up* * If athlete cannot do Muscle ups have them do bar muscle-ups or 20 burpee pull-upsRead More

“””1776 Team WOD”” Teams of 3 complete 1776 reps of your choice.  You may not do more than 200 reps of any exercise and everyone must do 10 reps of each exercise KB Swings 53/35 Box Jumps 24/20 Air Squats Push ups pull-ups Burpees Situps Row/bike for calories Double unders (2 for 1 parellete jumps...Read More

4 Rounds for Reps 2 min Cal Row 2 min Cal on Bike 2 min Ab-Mat Sit-ups Rest 2 min between roundsRead More

Front Squat 2-2-2-2-2 3 second pause at bottomRead More