Strength:   Deadlift+Box Jump Combo 10 min EMOM 1 Deadlift (85% of 1rm) directly into 1 high box jump (30/24in) WOD: For Time: 50-40-30-20-10 reps of: V-ups (scaled version abmat situps) Barbell Lunges (hold barbell on the back and do a forward lunge. alt each leg. 1 rep is each time a leg goes forward)...Read More

Skill: Double Unders (10 min progressions) WOD: “Active Recovery” 4 rounds NOT for time (20-25 mins to finish) 400m Run 50 Double Unders or :45 sec practice Sled Push Down and Back (start at whiteboard and finish on the other side of the rig near the logo) 15 Ball SlamRead More

Strength: Squat Snatch (15 min work to heavy single) WOD: 12 MIN AMRAP 15 CTB Pulllups 12 Lateral Barbell Burpees 9 Squat Snatches 95/65/55 (light- about 55-65% of 1rm)Read More

WOD: “Get if Done” 30 Rounds for time (30 min time cap) 5 Pushups 3 TTB 1 Power Clean and Push Jerk 185/115/105 (approx 80% of 1rm)Read More

Strength: Back Squat 10 min EMOM (7-10 min to warmup) 1 at 85% of 1rm WOD: “Twinsies” For Time: 35 WallBalls 20/14 35/30 Cal Row 35 Wallballs 20/14 35/30 Cal Row 35 Wallballs 20/14 35/30 Cal Row *15 min time capRead More

COACH CHOICE!Read More

Strength: Squat Clean 15 min clock. Work to a heavy single WOD: 12 MIN AMRAP 12 Squat Cleans 115/80/65 12/10 Cal Bike 100 Double Unders/100 singles scaledRead More

Skill: Kipping TTB (10 min Progressions) WOD: 20 MIN EMOM MIN 1 10 Bench Press 115/80/65 MIN 2 12 TTB MIN 3 10 Burpees MIN 4 12 KB Swings 53/35Read More

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Strength: Push Jerk 10 MIN EMOM (7 min warmup) 2 at 80% of 1rm WOD: For Time: 400m Run 9 Push Jerk 155/105/85 400m Run 15 Push Jerk 135/95/65 400m run 21 Push Jerk 115/80/65 *15 min time capRead More