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

COACH CHOICE (JUST SHOW UP)Read More

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

5 MIN AMRAP : 15/12/9 Calorie Row 12 Chest to Bar Pull-ups 9 Thrusters (95/65/55) Rest 5 Minutes 5 MIN AMRAP : 12/9/6 Calorie Row 9 Chest to Bar Pull-ups 6 Thrusters (135/95/65) Rest 5 Minutes 5 MIN AMRAP 9/6/3 Calorie Bike Erg 6 Chest to Bar Pull-ups 3 Thrusters (155/105/75)Read More

Strength: Push Jerks off the rack 5×1 all performed at 75% of 1rm (rest as needed between sets) WOD: 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Bar Facing BurpeesRead More

Strength: Back Squat On the 2:30 x 5 Sets: Set 1: 10 Back Squats Set 2: 8 Back Squats Set 3: 6 Back Squats Set 4: 4 Back Squats Set 5: 2 Back Squats * Look to build in weight as the reps decrease to a heavy double (85-90% of 1rm) WOD: 3 rounds for...Read More

SURPRISE COACH! JUST SHOW UP!Read More