AMRAP 25 Minutes  10 OHS 135/93 10 High Box Jumps-You Pick height 5 Ring Muscle Ups (scale-jumping mu , bar mu, 10 Ring Pullups, 15 jumping pull-ups) 1/2 Mile Bike or 400m Run  Orrrrrrrrrr…… AMRAP 25 Minutes  10 Front Squats 135/93 10 Ring Dips 20 Deadlifts 135/93 20 Weighted Pushups 45/25 30 Weighted Lunges 50/35...Read More

WWPF – 32 Min AMRAP 10 Synchronized KB Swings, 53/35 100m Firemans Carry, switch every 50m (Scale w/ heavy sandbag) 300m Relay Run 20 Synchronized Kb Swings 100m Firemans Carry 300m Run Relay 30 Synchronized KB Swings 100m Firemans Carry 300m Run Relay 40 Synchronized KB Swings 100m Firemans Carry 300m Run Relay *Keep Increasing...Read More

5 Rounds 5 Minute AMRAP, 2 Minute Rest  Buy in: 20 Toes to Bar With remaining time: AMRAP 1 Power Clean 225/153 10 Alt Pistols 30 Double UndersRead More

EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. AMRAP 15 Minutes  1/2 Mile Bike 20 HSPU 500m SkiRead More

15 Min to a heavy complex Snatch W/Pause 2″ off Floor + Low Hang Snatch + Hang Snatch Then… For Time: 10-9-8-7-6-5-4-3-2-1 Snatch, 115/73 Box Jump, 30″/24″ *Complete 1 Legless Rope Climb after each round, 15’/12′Read More

CHOOSE A HERO “The Veteran” 11 Rounds 300m Run 11 Dumbbell Thrusters, 50’s/35’s 11 Burpees Over DB OR “Hammer” 5 Rounds 5 Power Cleans, 135/93 10 Front Squats, 135/93 5 Push Jerks, 135/93 20 Pull-ups *Rest 2 minutes between each roundRead More

Olympic Lifting Every 2 minutes…. 3 Rounds: 1 pause @ knee clean pull + 1 pause @ knee clean 3 Rounds: 1 pause @ knee clean 3 Rounds: 1 clean -Overhead Squat: 4 x 3 Endurance – 35 min AMRAP 200m Weighted Run, 50/35 100 Air Squats 75 Drag Rope DU (scale w/speed rope) 50...Read More

Mini Chad-Full Chad will be at 10:30am 20 Rounds –wear a ruck or vest if you want, see Chad Standards below 25 Step ups 20/16 10 Pushups 5 cal Ski  *Chad Standards: 3 OPTIONS: 1. Slick/Beginner // No rucksack. You pick the height of the step-ups. 2. Standard/Intermediate // 30#/20# rucksack. You pick the height...Read More

AMRAP 15 MIN – YGIG 3 T&G Squat Cleans, 155/113 5 HSPU 7 Shuttle Runs AMRAP 15 MIN – SYNCHRO 5 Synchronized BMU 10 Synchronized Burpees 15 Synchronized Wall Ball ShotsRead More

For Time, In Any Order: 45 Minute Cap 3 Mile/2.5 Mile Bike 12 Rope Climbs 15’ 1600m/1400m Ski 150 Situps or 75 GHD Sit-ups  1 Mile Run or Row 30 Burpee Sandbag Over Wall -HeavyRead More