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

Olympic Lifting High Hang Snatch w/pause in catch: 5 x 2 @ 80%+ High Hang Clean: 5 x 2 @ 80%+ Endurance INSIDE – AMRAP 17 MIN 12 Sumo Deadlift Highpull, 75/53 21 Box Jumps 12 Push Press, 75/53 21 Drag Rope DU OUTSIDE – AMRAP 17 MIN 100m Farmers Carry/OH Carry Combo, 53’s/35’s (switch...Read More

15 Minutes to a Heavy Deadlift Then….. Deadlift Cindy AMRAP 20 Minutes  1 Deadlift 315/225 5 Pullups 10 Pushups 15 Air SquatsRead More

WWPF – AMRAP 36 MIN 50 Synchronized DB Snatches, 50/35 100m Partner Prowler Push 40 Synchronized OH Lunges, 50/35 100m Partner Prowler Push 30 Synchronized DB Thrusters, 50/35 100m Partner Prowler PushRead More

10 Minutes to a Heavy Clean Then…. In Any Order, partitioned or straight through 1 Mile Run or 2k Row 30 Cleans 185/133 3 Mile Bike (4.8km)/2.5 mile (4.0km) bike for ladies 75 GHD Sit UpsRead More