WOD 6 Rounds For Time: 45 Double Unders or 45 singles 30 Air Squats 15/12/10 Calorie Row (20 min time cap) Rest 5 mins Then in a 15-minute window find a heavy 3 rep Back Squat off the rack * This two-part workout has two scores * The first score is the time it takes...Read More

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For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65...Read More

WOD: 10 MIN EMOM MIN 1: 10/8/6 Cal Bike Min 2: 10 Pullups Rest 1 min TABATA: Core (45 sec on 15 sec off 8 rounds= 4 mins) AB Mat Situps Russian Twists with Slamball 30/20/10 Rest 1 min 10 MIN EMOM MIN 1: 20 Strict Barbell Presses 45/35 MIN 2: 20 Barbell Bent Over...Read More

Strength:  13 mins to find a heavy Power Snatch WOD: “Ingrid” 10 Rounds For Time: 3 Snatches (135/95 lb/65) 3 Burpees Over the Bar To learn more about Ingrid click hereRead More

Strength:  Deadlift 10 min EMOM at 85% of 1rm WOD: 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

Strength: 13 mins to work to a heavy Clean Complex 1 Hang Power Clean + 1 Hang Squat Clean WOD: For Time  Buy-in: 100 DU or 100 singles Directly into 4 rounds of: 5 squat cleans 155/105/85 15 pushups 20 KB Swings 53/35/26 Cash Out: 100 DU or 100 singles *20 min time capRead More

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Open 21.2 For time: 10 dumbbell snatches 15 burpee box jump-overs 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 F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 min To learn...Read More

WOD: TABTABA #1 45 sec on 15 sec off (4 mins) DB Bench Press (find a weight to go unbroken the whole time) DB Bent Over Rows (1 DB in each hand) Rest 2 mins TABATA #2 45 sec on 15 sec off (4 mins) Air Squats Double Under practice Rest 2 mins TABATA #3...Read More