Olympic Lifting -3 Position Snatch: High Hip + Hang (knee) + Floor: Work to a technical heavy complex -Jerk: 2-2-2-2 Endurance – 2 Rounds 40 min cap) 400m Run 3 Rounds: 20 Kb Swings 15 Push-ups 10 Pull-ups 400m Run 3 Rounds 20 Sumo Deadlift Highpulls 15 Burpees 10 Toes 2 barRead More

50 Power Cleans for Time 185/133 Every 2 minutes perform 2 Rope Climbs 18’ If you feel really extra, Clean and Jerk When you’re done: run 4x400m with 2 minute rest between each run. Score is fastest time (sub with 4x500m row sprints)Read More

WWPF – 36 MIN AMRAP 30 Heel Elevated Sandbag Squats, 100/75 (mix reps anyway) 20 Alt Box Jumps, 30″/24″ 30 Toes 2 Rings (mix reps anyway) 20 Sandbag Shoulder 2 OH (mix reps anyway) *100m/100m Sandbag Relay @0:00 ,10:00, 20:00, 30:00Read More

5 Rounds, 5 Minute amraps, 2 minute rest between rounds  20/15 Cal Row/Ski 15 Burpees to Target 5 Deadlifts 315/203 Max Muscle Ups remaining time (ring or bar)Read More

A. Bench Press 4×8 B. Strict Chin Up 4×8-10 Then…. In any order, but chipper style  2 Mile Bike 100 Wall Balls 800m Run Read More

EMOM 10 Snatch (pause 2″ off floor) + Hang Snatch Then… 5 Rounds 60 DU 12 T2B 10 Hang Snatches, 95/63Read More

Back Squat 2 Rep Max Then 4×2 split squats per leg @60% Then… AMRAP 15 Minutes  10 HSPU super RX with wall facing  15 Burpees 20 DB Hang Cleans-Heavy 200m Run or SkiRead More

Olympic Lifting Hang Snatch + OHS: 5 x 1@85%+ Hang Clean + Jerk: 5 x 1@85%+ Endurance 30 MIN AMRAP – “Charles Dirty 30” – Bday WOD 30 Box Jumps, 24/20 30 Jumping Pull-ups (above max reach) 30 KB Swings, 70/53 30 Walking Lunge Steps, Sandbag 100/75 30 Toes 2 Rings 30 Push Press, 50s/35’s...Read More

In Honor of the late Michael McClintock 57 Reps of each, which was his age at the time of his death 10-9-8-7-6-5-4-3-2-1-2 Hang Clean Front Squat  Double Unders after each round 100-90-80-70-60-50-40-30-20-10-20 Not for time, for quality  Start with 135/93 and try to add weight each round, as the rep scheme goes down. Try to add...Read More

Wacky Wiser Partner Friday Complete the Following Chipper For Time: (40 min time cap) 3000m Row (must switch every 500m) 90 Deadlifts, 225/153 (Mix Reps Anyway) 60 Med Ball Partner Sit-ups over a box, 20/14 30 Strict weighted dips w/med ball (mix reps anyway) 400m SA Synchronized Farmers Carry, 70/53Read More