Incline Bench 4×4 4x Bicep Curl Burnout  Then….. AMRAP 20 Minutes In Any Order 400m Sled Push 55/35 (around the building) 1000m Run 200 Double Unders 80 Toes To Bar Max Cal Bike or Ski in Remaining time Read More

Every 2 Min for 16 Minutes(8 rounds), complete…. 200m Run + 2 Clean & Jerks (Increase weight if you can stay under 1:30/round) Then…. 5 Rounds: 9 Deadlifts, 225/153 12 Box Jump Overs, 24″/20″ 15 Cal SkiRead More

Overhead Squat 3×6 Then…. Happy 74th birthday to Nancy! Can be partitioned or straight through 74 Back Squats 135/93 74 Pullups 74 BurpeesRead More

Olympic Lifting Every 3 Minutes: Starting at 60% of front squat 3 Rounds: 3 Front Squats + 1 Split Jerk 3 Rounds: 2 Front Squats + 1 Split Jerk 3 Rounds: 1 Front Squat + 1 Split Jerk *Building every round Then…. Snatch Deadlift: 4 x 5 @ 80-85% Endurance “Sweat Fest 2024” – AMRAP...Read More

AMRAP 30 Minutes  400m run 1 Clean 185/133 5 Front squats 10 Hspu (can scale to Ring Pushups) 25 ft Hs walk or 100m Heavy Farmer CarryRead More

42 Power Snatches, 95/53 (mix anyway) 250m/250m Ski Relay 30 OH Lunges, 115/73 (mix anyway) 250m/250m Ski Relay 18 Overhead Squats, 135/93 250m/250 Ski Relay 18 Overhead Squats, 135/93 100m/100m Sandbag Carry Relay 30 OH Lunges, 115/73 100m/100m Sandbag Carry Relay 42 Power Snatches, 95/53 100m/100m Sandbag Carry RelayRead More

8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock can never touch the ground! Team WOD: 300 Pullups (75pp) 400 Pushups (100pp)  500 Air Squats (125pp) 600 Double Unders (150pp) *400m Run after each movement* Bring a backpack to...Read More

Incline bench 4×4 Pec fly 4x Burnout Then…. AMRAP 16 Minutes  400m Run 20 Devil Press 50/35 (1 DB) 5 Muscle Ups (Ring or Bar)Read More

12 MIN EMOM 1 Power Clean + 1 Hang Power Clean + 1 Jerk Then… For Time: Complete Reps of 10-9-8-7-6-5-4-3-2-1 Power Clean, 155/103 Toes 2 Bar *Run 400m Every 4 Minutes (starting at 4:00 mark)Read More

Overhead Squat 3×8 Then…. Karen 150 Wall Balls for time *every 2 Minutes perform 10 burpeesRead More