Olympic Lifting -Snatch (off blocks): 5 x 3 -EMOM 10 MIN: 2 Clean & Jerks, increasing weight every min Endurance 16 MIN AMRAP – OUTSIDE 100m Overhead Carry (switch arms every 50m) 300m Run 16 MIN AMRAP – INSIDE 15 Deadlifts, 155/113 30 Box Jump Overs 15 Cal SkiRead More

AMRAP 30 Minutes 1 Wall Climb 1 Air Squat 1 C2B Pullup 1 Burpee *Add 1 Rep of each movement every roundRead More

WWPF 3 Rounds: 30 Snatches, 95/63 (Switch As Needed) 20 Synchronized Burpees Over Bar 10 Ring Muscle-ups (Mix Reps Anyway) 2 Rounds 15 Synchronized OHS, 115/83 30 Synchronized Hurdle Jumps, 24/20 1 Round 30 Squat Snatches, 135/93 (Mix Anyway)Read More

AMRAP 35 Minutes-Can be done chipper style, or broken into rounds 150 Sit Ups 150 Double Unders 150 KB Swings 53/35 150 Pushups 1 Mile Run or Ski (1600m) Ara, you idiot!Read More

RDL 3×8 Strict Press 3×8 Then… 150 Wall Balls for time *10/8 cal bike every time you break *cash out: get to 150/100 cals, including cals accumulated during the wall balls Read More

15 Min to a heavy Clean & Jerk Then… For Time 1000m Run/Row/Ski 10 Clean & Jerks, 135/93 800m Run/Row/Ski 8 Clean & Jerks, 155/113 600m Run/Row/Ski 6 Clean & Jerks, 185/123 400m Run/Row/Ski 4 Clean & Jerks, 205/143 200m Run/Row/Ski 2 Clean & Jerks, 225/163Read More

Front Squat 10 RM Then 1×10 @85%Then…. AMRAP 15 Minutes 10 C2B Pullups 10 Lunges 135/93 10 HSPURead More

9AM ENDURANCE Easter Hero WOD “Small” 3 Rounds 1000m Row or Ski 50 Burpees 50 Box Jumps Run 800mRead More

Butterfly Run 5k or Mile Walk OR OPEN GYM: 8am – 12noon Open Gym WOD 20 MIN AMRAP “Deadlifting Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Deadlift = Increase by 1 rep for every round completed. RX: 225/153 Example: Round 1 of Cindy = 1 deadlift Round 2 of Cindy = 2 deadlifts Round...Read More

WWPF AMRAP 15 MIN 400M Farmers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53 AMRAP 15 MIN 400m Sandbag Carry Relay, 100/75 (switch every 100m) 50 Sandbag Squats (Mix Reps Anyway) AMRAP 5 MIN Max Synchronized Burpee Pull-upsRead More