Strength: Deadlift 15-minute clock. 1×3 70% 1×3 80% 1×3+ 90% WOD: “Fourteener” 14 MIN AMRAP 14 Deadlifts (135/95/65) 12 Box Jump Overs (24″/20″) 10 Push Jerks (135/95/65)Read more

WOD: “Tippy Toes” 10 Rounds For Time: 10 Toes to Bar 10 Burpees 7/5 Cal Bike *the goal is sub 20 mins Cashout: 3 rounds NOT for time (5-10 minutes to finish) 10 dips on rings or bar : 30-sec rig hangRead more

Strength: Back Squat 15-minute clock. Back Squat 1×3 70% 1×3 80% 1×3+ 90% WOD: “Double Stuffed” 3 Rounds For Time: 400 Meter Row 80 Double Unders or 100 singles scaled 12 Hang Squat Cleans 115/80/70Read more

COACH CHOICE. JUST SHOW UPRead more

Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 7 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: “Grace” For Time: 30 Clean and Jerks 135/95/65 *8 min hard time cap Goal times: 6–8 minutes for beginners; 4–5 minutes for intermediate athletes; 3–4 minutes for advanced athletes; less than 3 minutes for elite athlete Cashout: 4 rounds (leave 10 mins to finish) 25 ab mat situps :30 sec low plank holdRead more