WOD

E2MOM for 16 Min 200m Run + 1 Clean + 2 Hang Cleans *Increase weight every round **Goal is to have 30-40 seconds of rest... Read More

Zombie Squat 4 Sets 10 Reps Then….. 21-15-12-9-6-3 KB Swing 70/53 Burpee Cal Row or Ski

Olympic Lift Class: 15 Minutes to work on Snatch Complex: Snatch Pull+Snatch High Pull+ Snatch+ OHS 15 Minutes to work on Clean and Jerk Complex:... Read More

30 Min AMRAP CASH IN: 1 Mile Weighted Run, 50/35 Then…. AMRAP for Remaining Time: 6 Weighted Push-ups, 55/35 12 Alt Devils Press, 50/35 18... Read More

WackyWiserPartnerFriday FOR TIME 42-30-18 Power Cleans, 135/93 *150 Double Unders after each round of cleans, mix anyway 42-30-18 Front Squats, 135/93 *30 Synchronized Wall Ball... Read More

Chad 1000x Practice: Click Here for Information AMRAP 35 Minutes 200m Farmer Carry 70s/53s 30 T2B or 50 Sit Ups 100 Box Step Ups 20/16... Read More

Deadlift 3×4@93% 1xME @90% Then……For Time 30 Ring Dips 1000m Bike (500m Run) 40 Decline Pushups 1000m Bike (500m Run) 50 Burpees Over Bar 1000m... Read More

10 Min EMOM 2 Snatch High Pulls + 1 Power Snatch For Max Reps: 1:00 Max Rope Climbs 1:00 Max KB Snatches, 53/35 2:00 Max... Read More

With a Running Clock: 2023 Rogue Invitational Remix 0:00-15:00 Work Up to a Heavy Back Squat 17:00-32:00 AMRAP 15 Minutes 5 Bar Muscle Ups 10... Read More

Olympic Lifting -Jerk Dip + Jerk: 5 x 1 @ 80%+ -Clean: Work to a heavy single Endurance – Happy Birthday Mike Ciunci 17 MIN... Read More