WOD: 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 12 Front Squats (115/85/65) 12 Box Jump on and Overs (24″/20″) [Rest 5 Minutes ] 5 MIN AMRAP Buy-In: 100 Double Unders or 150 singles Max Reps With Time Remaining: 9 Front Squats (135/95/75) 9 Box Jump on and...Read More
WOD: “Row your Boat” For Time: 3 Rounds: 15 Deadlifts 10 Push Jerks 5 Bar Muscle-ups Directly Into… 1500m Row Directly Into… 3 Rounds: 15 Deadlifts 10 Push Jerks 5 Bar Muscle-ups [Barbell: 115/86/75] *All genders = 1500m Row *scale MU to jumping MU on Box or 5 pullups to 5 dips *25 min time...Read More
Strength: HEAVY DOUBLE POWER SNATCH [12:00] Power Snatch2-2-2-2-2 *Increase loads across each set*If newer, increase reps to 5 at light loads*Score = Log all 5 lifts. *go every 2 minutes WOD: 12 MIN AMRAP 4 Rounds:30 Air Squats30 Pushups In Time Remaining:Max Power Snatches (115/85/65)*score is total snatches in the remaining timeRead More
Strength: Clean Complex 1 complex is 1 power clean to 1 hang power clean 15 mins work up to a heavy complex WOD: 3 rounds for time 10 Power Clean and Jerks 155/105/85 15 Box Jumps 24/20/16Read More
Skill: Double Unders (10 min progressions) WOD: 20 MIN EMOM MIN 1: 50 Double Unders or 45 sec practice or 75 singles MIN 2: 100m Farmer Carry 2 sets of DBS or 2 sets of KBS (down to the garbage bins at back) MIN 3: 15 pushups MIN 4: 15 Barbell Bent Over Rows (add...Read More
WOD: On the 5:00min x 5 Rounds: 15/12/10 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85/65) *Score = Slowest Round. Log all four round times. Optional Cashout: 25/21/17 Cal Bike Sprint for TimeRead More
WOD: For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 Meter Run 9 Lateral Barbell Burpees 200 Meter Run Barbell 225/155/125 Optional CASHOUT: Athlete Choice TABATA styleRead More
