WOD: For time: 10 Dumbbell Snatches (50#/35#/25#) 15 Burpee Box Jump Overs (24″/20″/16′) 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump Overs 40 Dumbbell Snatches 15 Burpee Box Jump Overs 50 Dumbbell Snatches 15 Burpee Box Jump Overs *25 Min time Cap * Must alt. arms each rep * both...Read More

Strength: Overhead Squat (heavy set of 3) WOD: 3 rounds for time: 100 Double Unders (200 singles) 20 Toes to Bar 10 Overhead Squats (135/95/65)Read More

Strength: Deadlift (heavy set of 3) WOD: For time 1,000 Meter Row 30 Deadlifts (225/155/105) 50 Lateral Barbell BurpeesRead More

WOD: Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12/10 Calorie Assault Bike 7 Clean and Jerks (115/85/65)Read More

JUST SHOW UP!Read More

WOD: For time: 33-27-21-15-9 Thrusters 95/65/55 CTB Pullups *30 MIN CAPRead More

Strength: Squat Snatch work to a heavy single for the day WOD: 400m Run 30 Snatches 135/95/65 400m RunRead More

Strength: Bench Press 1 set of max reps with no rest. record reps and weight lifted WOD:  12 MIN AMRAP 25 Double Unders 15 Double Dumbbell Deadlifts (50’s/35’/25s) 25 Double Unders 15 AbMat Sit-upsRead More

WOD: For time: 21-15-9: Power Cleans (115/85/65) Hand Release Push-ups Directly Into… 21-15-9: Push Press (115/85/65) Toes to Bar *core cashout (coach choice)Read More

Strength: Front Squat Build to a Heavy Complex 1 Pausing Front Squat (2 Seconds) 1 Front Squat WOD: 10 Rounds For Time: 15 Wallballs (20/14/10) 200 Meter RunRead More