WOD: On the 3:00 min x 7 Rounds: 35 Double Unders (35 singles scaled) 10 Toes to Bar 7 Deadlifts (185/135/125) *rest with the remaining time *score your slowest of all 7 rounds Cashout: 3 rounds NOT for time (leave 10ish minutes to finish) 1 min low plank hold 25 Russian twist with med ballRead more

Strength: Thrusters (off the rack) 10 min to find a heavy single WOD: 25 MIN AMRAP *Max Cal Bike Every 5:00min starting at 0:00 stop and do the following 7 burpee pullups 10 Thrusters 75/55 *score only the max cals on the BikeRead more

COACH CHOICE! JUST SHOW UP!Read more

Strength: Bench Press Work to a heavy single WOD For Time: 18-14-10-14-18 Goblet Squats 53/35/26 Cal Row Overhead Walking Plates Lunges (in place. total so 9 per leg on the 18) 45/25lbsRead more

Skill: Rope Climbs (10 min progressions) WOD: #1 “Death by Bike” Min 1: 3 cals Min 2: 6 cals Min 3: 9 cals …continue to add 3 cals every minute until you cant finish within the minute. WOD #2: 15 MIN EMOM MIN 1: 3 rope climbs (or 6 seated climbs with the white rope) MIN 2: 10 Burpees MIN 3: 25 ab mat situpsRead more