WOD

Skill: Hand Stand Pushups (HSPU) WOD: For time: 30-20-10: Deadlifts (185/135/25) Box Jumps (24″/20″) Directly Into… 10-20-30: Row Calories 5-10-15 HSPU

Strength: Power Snatch 8 MIN EMOM 2 reps every min on the min. add weight or stay the same WOD: On the 4:00 min x... Read More

JUST SHOW UP! COACH CHOICE

WOD: For Time: 21 Front Squats (135/95/65) 42 Alternating Dumbbell Snatches (50/35/25) 50 Double Unders 15 Front Squats (135/95) 30 Alternating Dumbbell Snatches (50/35) 50... Read More

CLOSED HAPPY THANKSGIVING

Strength: Power Clean and Jerk (20 min to work to a heavy single) WOD: For time: 15-12-9-6-3: Burpee Box Jumps (24″/20″/16″) Power Clean and Jerks... Read More

Strength: Deadlift 10 MIN EMOM 5 Deadlifts (80% of 1rm) every min on the min WOD: 3 rounds for time: 15 Cal Bike 15 Pushups... Read More

Strength: Back Squat 3×5 Add weight or stick to one weight the whole time WOD: 16 MIN AMRAP 16 Wallballs (20/14/10) 16 Hang Power Snatches... Read More

JUST SHOW UP!

WOD: Bear Complex 5 rounds for load Complete 7 unbroken sets of this complex: Power Clean Front Squat Push Press Back Squat Second Push Press... Read More