WOD

Push Press3-3-3-3 work to heavy 3 RFT of 20 WBS, 20 SDHP, 20 Push Press, 20 ab mat sit ups Rx 20/14. 75/55 L2 16/12... Read More

Snatch 1 high pull + 1 snatch build though 7 sets AMRAP 12 of 12 Cal row, 12 T2B, 12 Snatches Rx 95/65, L2 75/55... Read More

EMOM 10 even minutes 20 sec bar hang, odd minute 20 sec HS hold Partner WOD: 1000m row, 80 ab mat -sit ups, 70 push... Read More

OHS 1-1-1-1-1, Front Squat 1-1-1-1-1, Back Squat 1-1-1-1-1 MetCon 3x 20 (10 ea leg) weighted box step up, each round followed by 30 sec plank... Read More

Thruster 3-3-3-3 build to heavy For time 250m row 25 Thrusters, 25 Kettlebell swings, 25 Box Jumps , 250m row Rx 95/65, 53/35,24/20 L2 75/55,... Read More

Teams of 3 150 Burpees, 150 Back squats, 150 sit ups, 150 push press, also must accumulate 3000m rower. Rx 95/65 L2 75/55, L1 65/45... Read More

EMOM 12 rnds 0-3 ring hold or parallette hold 4-7 feet on ground ring dips, 8-12 ring dips or assisted ring dips (2-3) WOD: 4... Read More

Power cleans, 3-3-3-3 building to heavy 3, TNG, may only re adjust grip 3 Rft of 400m run, 10 power cleans, 5 rope climbs. Rx... Read More

Front squats Front Squats 3-3-3-3 building to heavy set of 3 AMRAP 12 of 7 Front squats, 7 T2B Rx 135/95 L2 115/80 L1 95/65... Read More

All classes Core 3 rnds of 10 V ups, 20 Jumping lunges, may use weight if able to keep torso upright and no hands on... Read More

All classes Deadlift 4-4-4-4 4 rnds of 3 min on/3 min off 10 Deadlifts, 10 Bar facing burpees, 10 Cal on row, 10 Wallballs Rx... Read More

Part 1: Movement Prep Part 2: Every 2 minutes, building weight. Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push/Split Jerk 1-1-1-1-1 reps Notes: Build to a... Read More

WOD #1 “Rowing around the Xmas Tree” (AMRAP 12)  Row 15/12 Cal, 3 Box Jump Overs (18/12), Row 15/12 Cal, 6 Box Jump Overs (20/18),... Read More

Part 1: Movement Prep Part 2: 3 rounds of: Max reps of strict pull-ups (without dropping) Max reps of shoulder presses (without stopping), Max-calorie row... Read More

Part 1: EMOM 10 – Even 3-5 Pullups (Strict, Weight, Band, Neg) or 5-8 Ring Rows, ODD Side Plank 30R/30L Part 2: “181106” 4 RFT of 50m... Read More

Part 1: Push Jerk/ Hang Power Snatch Prep Part 2: “Tabata Tabayta” Tabata Push Jerk Rest 3 minutes Tabata DU/SU Rest 3 minutes Tabata Cal Row Rest... Read More

Part 1: OHS, Build to a heavy 3 in 15 minutes. Part 2: “Breaking Ground” For Time: 500m Run 35 Lateral Barbell Burpees 50 Overhead Squats... Read More

Part 1: “Rut Row” Partner 10K Row, Alt every 500m. L2 9K, L1 8K. Notes: If you think you will not finish under ~50 min then scale... Read More

Part 1: 5×5 Seated DB Jump to Seated Box Jump. Rest 2 min btw rnds, same weight. Part 2: “Swing Low” AMRAP 12 – 7 Box Jumps,... Read More

Part 1: Hang Power Snatch Build to a Heavy Single Part 2: “Hangman” For Time: 21 Hang Power Snatch 21 Lateral Barbell Burpees 100 DU(200 SU) 15... Read More