Olympic Lift Technique: Power Snatch + Snatch 5×1 Clean + 2 Jerks 5×1 Endurance WOD: 200m Run 25 Burpee Tuck Jumps 400m Run 50 Box Jump 600m Run 75 Sit Ups 800m Run 100 Lunges 1000m Run Read More

5 rounds of:         10 thrusters, weight 1    10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:     7 thrusters, weight 2    7 bar muscle-ups  Time cap: 15 minutes WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 65 lb, 95 lb (29, 43 kg)♂ 95 lb, 135 lb (43, 61 kg)Teenagers 14-15:♀ 45 lb, 65 lb (20, 29 kg)♂ 65...Read More

WWPF AMRAP 30 MIN 100m Sled Push Relay, YGIO 300m Run Relay, YGIG 60 DU Relay, YGIGRead More

2 Mile Bike (3.2km) 1.5 Mile Run 2000m Row 50 Burpees 75 Hang Power Snatch 75/53 Can be done straight through or broken into rounds. Wear a vest if you’re extra.Read More

RDL 3×12 Strict Press 3×12 Then…. AMRAP 20 Minutes 400m Run 10 Box Jumps-High 15 Ring Pushups 20 Wall BallsRead More

Clean (High Hang): 3-3-2-2-1-1-1 Then… 15 Min EMOM (5 Rounds) Min 1: 3 Hang Squat Cleans, 185/123 Min 2: 12 C2B Pull-ups Min 3: 200m Ski, Run, or RowRead More

Back Squat 4 RM Then 2×4@90% Then…. 50 GHD Situps or Weighted Med Ball Sit Ups 20/14 40 OHS 95/63 30 Burpees 20 Handstand Pushups 10 Ring Muscle UpsRead More

Olympic Lift Class: -2 Snatch Pulls + 1 Snatch + 1 OHS -1 Clean Pull + 1 Clean + 1 Jerk Dip + Jerk Endurance WOD: Choose a Hero WHITE Five rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 45lb plate held overheadRun 400 meters Or…… LOREDO Six...Read More

We will run 2 heats per hour. Please sign up for a time in Zenplanner. As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double-unders WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 125 lb (56 kg)♂ 185 lb (83 kg)Teenagers 14-15:♀ 75 lb (34 kg)♂ 115 lb (52 kg)Masters 55+:♀ 95 lb (43...Read More

WWPF 0:00 – 13:00 Work to a heavy 2 RM Hang Power Clean 15:00 – 25:00 – 10 MIN AMRAP 30 Hang Cleans, 135/93 (mix reps anyway) 12 Wall Walks (mix reps anyway) 25:00 – 35:00 – 10 Min AMRAP 30 Shoulder 2 OH, 135/93 6 Alt Rope ClimbRead More