12 Minutes to a Heavy Deadlift Then…. 12 Minutes to a Heavy Front Squat Then…… 12 Minute AMRAP Sprint 100m/Jog 100m or Bike or Ski Sprint 20 second sprint/20seconds slowRead More

15 Min to heavy complex: 1 Power Snatch + 2 Hang Power Snatches Then… 3 Rounds 1 Min Kb Swings, 53/35 1 Min Cal Bike 1 Min Wall Shots, 20/14 1 Min Target BurpeesRead More

a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. 12 Minute Ladder 3-6-9-12-15-18…… S2OH 135/93 Lateral Box Jump Overs 24/20 * 2 Muscle Ups or 2 Push and 2 Pull after each round*Read More

15 Min To Heavy Complex 1 clean + 2 Front Squats + 1 Jerk Then… AMRAP 20 MIN 30 Alt DB C&J, 50/35 15 Toes 2 Bar 30 Alt Pistols (or single leg squat to box) 15 Cal Row or SkiRead More

Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. AMRAP 15 Minutes 1 Rope Climb 18′ or 7 Strict Pullups 10 HSPU 200m RunRead More

9am- Weightlifting Technique 10:15am- Hutch Endurance WOD 4:30pm- Virtual Yoga THE HUTCH 400m Run 63 Wall Balls, 20/14 (Hutch’a age) 800m Run 55 KB Swings 70/53 (Hutch’s year of birth) 1200m Run 30 Burpee Box Jumps 24/20 (Hutch’s day of birth) 1600m Run Please join us to celebrate the life of our friend, Dave Hutcheson....Read More

Push Press: 3-3-3 Then…. For Time 50-40-30-20-10 Double Under Kb Swing, 53/35 Sit-upRead More

Chipper, In Any Order: Once you start a movement, you must finish it 400m Sandbag Carry 100/75 30 Power Clean and Jerks 135/93 40 Ring Dips 50 Burpees 60 Cal Ski 400m Sled Push 90/50Read More

10 MIn EMOM: Snatch + Hang Snatch + OHS Then… “Amanda” 9-7-5 Squat Snatch, 135/93 Ring Muscle UpRead More

a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. Ann’s 54th Birthday WOD!!!! 2 Rounds 27 KB or DB Deadlifts 100m Farmer Carry 27 Toes to Ring 100m Farmer CarryRead More