AMRAP 30 Minutes  2 Rope Climbs 18’ 200m Run or Ski 5 Bench Press-Heavy 200m Run or Ski 30 Wall Balls 200m Run or SkiRead More

EMOM 15 Minutes  Minute 1: 3 Deadlifts Minute 2: 10 Gorilla Rows per arm Minute 3: 45s HS Hold Then…. AMRAP 16 Minutes  10 Deadlifts 185/133 15/12 Cal Bike 30 Step ups-Heavy Dumbbell, knee height box Read More

15 min to work to a heavy: 2 clean pull + 1 clean then… Drag Rope Annie 50-40-30-20-10 Drag Rope DU SitupRead More

Classes at 8am and 10am Murph 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile RunRead More

Olympic Lifting 2 Snatch Pulls + Snatch: Work to a heavy Jerk: 3-3-2-2-1-1-1 Endurance Complete in any order: 400m Prowler Push, 55/35 3 Mile Bike 2K Row 150 Drag Rope Double Unders (scale with 300 regular DU)Read More

Pick one Hero WOD: RONEY 4 rounds for time of:200-meter run11 thrusters 135/93200-meter run11 push presses 135/93200-meter run11 bench presses 135/93 RALPH 4 rounds for time of:8 deadlifts 250/17316 burpees3 rope climbs to 15 feet or 15 of your hardest pullRun 600 ARNIE With a single kettlebell for time:21 Turkish get-ups, right arm 70/5350 kettlebell...Read More

Wacky Wiser Partner Friday 42 Snatches, 95/63 10 Synchronized Burpees over Bar 50 Synchronized Hurdle Jumps, 24/20 30 Snatches, 135/93 20 Synchronized Burpees over bar 50 Synchronized Hurdle Jumps 18 Snatches, 165/123 30 Synchronized Burpees over bar 50 Synchronized Hurdle JumpsRead More

AMRAP 35 Minutes -Wear a Ruck or Vest (20/15) the whole time and can go in any order 200m Farmer Carry (yes, with your ruck) 2 Minute Hang From Pullup Bar 800m Ruck Run or Ski 20 Burpees Over Wall  750m Row 100 LungesRead More

EMOM 15 Minutes  4 Deadlifts 5-8 Weighted Pullups Hold L Sit as long as possible  Then… 150 Sit-ups 75 DB Hang Snatch 50/35 50/40 Cal Bike 25 Strict HSPURead More

Every 3 minutes for 15 minutes, complete: 300m Run 2 Clean & Jerk, heavy Then…. “Grace” 30 Clean & Jerks, 135/93Read More