Zombie Squat 4×8 Then…. 10 Rounds 12 Wall Balls 8/6 Cal Bike 4 Strict PullupsRead More

Olympic Lifting -Hang Power Snatch + Hang Squat Snatch: Build to a heavy -10 MIN EMOM 2 Power Cleans + 1 Jerk Endurance AMRAP 30 800m Run or Row 40 Med Ball Cleans, 20/14 800m Run or Row 40 DB Push Press (2 db’s) 800m Run or Row 40 Med Ball Sit-ups, 20/14 800m Run...Read More

Choose a Hero: Morrison 50-40-30-20-10 Wall Balls Box Jumps 24/20 Kettlebell Swings 53/35 Or….. McGhee AMRAP 30 Minutes 5 Deadlifts 275/203 13 Pushups 9 Box Jumps 24/20 *Optional Cash Out for Chad* 300 Step Ups with vest or plate 45/25lb on 20/16 inch boxRead More

WWPF – 35 Min Clock 400m Synchronized Run 10 Hang Squat Snatch, 95/63 (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 15 Synchronized OHS 12 Muscle-ups (mix anyway) 400m Synchronized Run 20 Hang Squat Snatches (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 25 Synchronized OHS 12 Muscle ups **CONTINUE THIS PATTERN UNTIL...Read More

In 12 Minutes Run as far as you can-Wear a vest if so inclined AMRAP 12 Minutes 40 Foot Hand over Hand Sled Pull 180/135 20 Burpees 12 Minute Ab Circuit 1 Minute Plank Hold 15 GHD Sit Ups 15 Leg Raises 15 Russian Twists (30 touches)Read More

Test 1 RM Deadlift Then…. 9-15-21 Ring Pushup Cal Bike 21-15-9 HSPU Sandbag Over Shoulder 100/75Read More

E2MOM for 16 Min 200m Run + 1 Clean + 2 Hang Cleans *Increase weight every round **Goal is to have 30-40 seconds of rest between For Time: Complete Reps of 10-9-8-7-6-5-4-3-2-1Hang Power Clean, 135/93 C2B Pull-up Drag Rope DURead More

Zombie Squat 4 Sets 10 Reps Then….. 21-15-12-9-6-3 KB Swing 70/53 Burpee Cal Row or SkiRead More

Olympic Lift Class: 15 Minutes to work on Snatch Complex: Snatch Pull+Snatch High Pull+ Snatch+ OHS 15 Minutes to work on Clean and Jerk Complex: Clean Pull + Clean + Jerk Dip + Jerk Endurance WOD: Can be done straight through, or broken into rounds 40 Minute Cap 5000m Bike 3000m Row 1 Mile Run...Read More

30 Min AMRAP CASH IN: 1 Mile Weighted Run, 50/35 Then…. AMRAP for Remaining Time: 6 Weighted Push-ups, 55/35 12 Alt Devils Press, 50/35 18 OH Lunges, 50/35Read More