Strength: Strict Press 15 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 15 MIN AMRAP 15 hang power cleans 135/95/65 15 bar facing burpeesRead more

WOD #1: “But First” (leave 10 mins to complete) 3 rounds NOT for time 10 Box Jumps 30/24/20 25 pushups WOD #2: “Then This” On the 2:00 min x 5 rounds with a 2:00 min rest in between each round (20 min total workout) 50 double unders (50 singles is scalled) *max air squats with time remaining *score total amount of air squatsRead more

Strength: Deadlift  20 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: “Pull, pull, pull” On the 0:00 min 200 Meter Row + 6 Deadlifts (225/155/105) On the 3:00 min 400 Meter Row + 9 Deadlifts (225/155/105) On the 7:00 min 600 Meter Row + 12 Deadlifts (225/155/105) On the 13:00 min 800m Row + 15 Deadlifts (225/155/105) Today’s score is the **Sum Total Time** if you finish before the marker, you rest until the next time.Read more

Strength:  10 min EMOM 2 snatches (can be power or squat) *build in weight or stick to 1 weight the whole time. record last set of 2 WOD: For TIme: 30-20-10: Hang Power Snatch (95/65/55) AbMat Sit-ups Cal Bike (goal is sub 20 mins)Read more

Strength: Back Squat 20 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 3 Rounds For Time: 12 Thrusters 115/80/70 15 CTB Pullups *should be unbroken or 2 quick sets *goal is sub 10 minsRead more