WWPF “Prowler Snatch” – For Time 60 Power Snatches, 95/63 (mix anyway) 100m/100m Prowler Push Relay, 55/35 30 Synchronized KB Snatches, 53/35 100m/100m Prowler Push Relay 10 Synchronized Wall Walks 100m/100m Prowler Push Relay 30 Double KB Snatches, 53’s/35’s (mix reps anyway) 100m/100m Prowler Push Relay 60 Hang Squat Snatches, 95/63Read More

Ashley White 5 Rounds 3 Rope climbs 15’ 10 Toes to Bar 21 Walking Lunges 45lb plate OH 400m RunRead More

Trap Bar Deadlift 6×5 Weighted Ring Dip 6×5 Then…. AMRAP 12 Minutes  30 Drag Rope Crossovers 20 Burpees 10 Strict HSPURead More

EMOM 10 MIN 1 Clean + 2 Front Squats + 1 Jerk Then…. 4 Rounds For Time 8 Clean & Jerks, 155/103 12 C2B Pull-ups 400m Run *After the final 400m run, complete 1 clean and jerk for your timeRead More

Back Squat 3×10 Then…. For Time 1 Mile Bike 30 Pushups 200m Farmer Carry 70s/53s 30 Pushups 400m Ski 30 PushupsRead More

Olympic Lifting: -Work to a heavy snatch from floor: 15 min -10 MIN EMOM: 1 Clean + 2 Jerks Endurance: AMRAP 35 MIN 800m Run 15 Burpee Pull-ups 800m Run 30 KB Swings, 53/35 800m Run 45 Box Jumps Overs 800m Run 60 Air SquatsRead More

Today is our 15 year anniversary party! We will have regular 8am and 9:15am classes, then our party starts at Noon. 15 Year Anniversary WOD 15 Rounds 2 Hang Cleans 185/133 20 Double Unders 200m RunRead More

WWPF – Jackson’s Birthday Extravaganza 0:00 – 20:00 – 20 Min AMRAP 30 DB Power Cleans, 50’s/35’s (15 reps each) 15 Shuttle Run Relay, 25’up/ 25’back = 1 Shuttle run, (partner holds sandbag) 30 DB Front Squats, 50’s/35’s (15 reps each) 15 Shuttle Run Relay (partner holds sandbag) 30 DB Push Press, 50’s/35’s (15 reps...Read More

Strength 12 Minutes to a Heavy Hang Clean Skill AMRAP 10 Minutes 1 Rope Climb 18′ 2 Muscle Ups (ring or bar) 3 Pullovers Speed For 10 Minutes-Bike Sprints 30s Sprint-Arms Only 30s slow arms and legs 30s Sprint-Legs Only 30s slow arms and legs 30s Sprint-arms and legs 30s slow arms and legsRead More

8×3 Deadlifts from 75-90% (2 sets @75, 2@80, 2@85, 2@90) 5×10 Dips 3 second lower, explosive on the way up Then…. 1000m Row/Run/Ski (Row Preference) 50 HSPU 50 DB Hang Snatch 50/35Read More