WOD

Part 1: EMOM 10 – 2 Pausing Squat Snatch. Pause @knee, Pause @ hip Part 2: “2nd Thought” AMRAP 12 – 10 Snatch, 25 DU, 5 HSPU.... Read More

Part 1: Mobility and warm-up movements Part 2: “DT” 5 RFT12 Deadlift, 9 Hang Power Clean, 6 Push Jerk. RX 155/105, L2 135/95, L1 105/75 Notes: Choose a... Read More

Part 1: Bulgarian Split Squats 5×5 each leg, building Superset with 5×5 weighted Mayweathers.Rest 2 minutes btw rounds Part 2: “Drop Anchor” AMRAP 10: Row for MetersOn... Read More

Part 1: Bench Press – 5,5,4,4,3. Build to heavy 3. Rest 2 minutes Part 2: “Deep 6” AMRAP 15 – 600m Row, 15 Burpees over the rower.... Read More

Part 1: EMOM 10 – 3-5 Pull-ups,Weighted, Strict, banded, 2- 3 Neg Pullups or 5-8 Ring Rows Part 2: “Prison Break” AMRAP 9 – 5 Dips, 20... Read More

Part 1: Bullet Proof Shoulders Part 2: “Chipper Style” 25 Thrusters, 100 DU, 50 WBS, 200m Run, 100 DL, 400m Row. RX 115/80, L2 95/65, L1... Read More

Part 1: Back Squats – 5 x 8 @ 65-70%, Rest 2 min Part 2: “Breached” 4 RFT of 10 T2B, 15 Ball Slams, 100 Speed Steps*.... Read More

Part 1: Row 2000m Part 2: “Suds & Hops” Partner WOD – AMRAP 15. Partner 1 – Rows 200m,  Partner 2 – SU/DU. Alternate after Row. Score... Read More

Part 1: Warm-up and Set-up movements. Part 2: “Peppermill” Teams of 3 – AMRAP 30 – Wallballs, HRPU, Abmat Situps. Work :45 seconds, Rest :15. Alternate... Read More

Part 1: 5,5,5,5 TNG Squat Snatch building, Rest 2 min Part 2: 5RFT of 5 Power Snatch, 10 Burpees over bar, 15/12 Cal Row. RX 115/80, L2... Read More

Part 1: 10 minutes DU practice (Working for max consecutive, rest as needed), 5 x 5 Strict Pullups or 5 x 8 Ring Rows, rest 1... Read More

Part 1: Warm-up Movements 5×5 of Snatch 4×4 of C&J at light to medium weight Part 2: “Palooza #9” 15 Snatch, 15 Clean & Jerks. (6 min... Read More

Part 1: Front Squats 4,4,4,4 Building to WOD weight Part 2: “Jelly” 3 Rounds:500 Meter Row12 Front Squats 21 Box-facing Jump Overs RX 155/105, 24/12, L2 135/95,... Read More

Part 1: 3,3,3,3 TNG DL, rest 2 minutes. Build to a 3RM Part 2: “OMG” 1,2,3,4,5,6,7,8,9,10 Reps of RKBS, 20m Sprints. RX 62/53, L2 53/44, L1 44/35... Read More

Part 1  Choose one gymnastic goal to work on for first 10-12 min of class Part 2 AMRAP 10 2 Rope climbs, 6 HSPU, 12... Read More

WOD:Ashville 5 RFT 10 Push Press, 25 Abmat Situps, 25 HRPU, 25 KBS (30 minute Cap) RX 95/65, 44/35 L2 80/50, 35/26 L1 65/35, 26/18... Read More

Part 1 Deadlifts 4-4-4-4 Part 2  5 RFT of 10 Pull ups, 15 Box Jumps, 10 Deadlifts Rx 185/135 L2 165/115 L1 135/95 MetCon Part 1... Read More

All classes Part 1  Core 3 rounds of 10 Hip extensions ( do as partners with one holding legs at calves near ankles), 12 Hanging... Read More

Part 1 Back Squats 3-3-3-3 Part 2  AMRAP 5  30/21 Cal Row, 30 Alt DB Snatches, Max Burpee Box Overs rest 3 min AMRAP 5 ... Read More

AMRAP 20 5 Thrusters, 7 Hang Power Cleans, 10 SDHP Rx 95/65 L2 75/55 L1 65/45 MetCon Part 1 3x 500m row with easy 100m... Read More