WOD: For time: 2000m Row directly into… 2 Rounds: 50 Double Unders /100 singles 10 Pullups 12 Overhead Squats 115/85/65 14 DB Box Steps 50/35/25 and 24/20/16inRead More

Strength: Squat Clean 5×2 80% 1rm WOD: 13 min AMRAP 400m Run 10 Clusters 139/95/65 20 AbMat Sit-upsRead More

WOD: 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click hereRead More

Strength: Shoulder Press 5×5 work in weight or stay at the same weight WOD: Cash in: 400m Run 10-20-30 reps of Wallballs (20/14/10) Cal Bike Front Squats (95/65/45) directly into… 30-20-10 reps of Wallballs (20/14/10) Cal Bike Push Presses (95/65/45) Cash out: 400m RunRead More

Skill: HSPU (Spend 10-15 mins going over HSPU and variations). WOD: “Skillz” 10 rounds for time 200m Row 1 Power Snatch 155/125/105 3 HSPU 5 Lat Barbell BurpeesRead More

Strength: Bench Press 5×5 work in weight or stay at the same weight WOD: 12 MIN EMOM MIN 1: 50 Double under or 100 singles MIN 2: 10 Deadlifts 225/155/105Read More

For time: 21-18-15-12-9-6-3: Thrusters (95/65/45) TTB 200 Meter RunRead More

Strength: Back Squat 5×3 85% of 1rm WOD: 15 MIN AMRAP 1 Round of “Cindy” 1 Clean and Jerk (135/95/65) 1 Round of “Cindy” 2 Clean and Jerks (135/95/65) 1 Round of “Strict Cindy” 3 Clean and Jerks (135/95/65) … Add 1 Clean and Jerk Per Round Score total combined reps 1 round of Cindy...Read More

SURPRISE WOD!Read More

Strength: Push Press (Work to heavy single) WOD: “Cinnamon Swirl” 20 MIN AMRAP 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65/55) 15 Deadlifts (95/65/55)Read More