EMOM 15 Minutes  8 Deadlifts 8 DB Strict Press-2DB 45s HS Hold-Wall or Freestanding  Then…. AMRAP 18 Minutes  10 Strict Pull-ups 20 Pushups 30 Split Squats 45/33 400m Run or .5 Mile BikeRead More

10 MIN EMOM 2 Clean and Jerks Then… OPEN 23.1 AMRAP 14 MIN 60 Cal Row 50 Toes 2 Bar 40 Wall Ball Shots, 20/14 30 Cleans, 135/93 20 Ring Muscle UpsRead More

Box Squat 4×8 Full stop on the box, not tap and go. Box should be at, or just below parallel  Then…. AMRAP 10 Minutes  20 DB Hang Snatch to Lunge, Alt 50/35 20 Burpees over DBRead More

Olympic Lifting -Build to a heavy complex: 1 Snatch Pull + 1 Hang Snatch + 2 OHS Work Your Weakness: Pick 1 or 2 from below A. Clean Grip RDL: 5 x 5 B. Clean Pulls: 5 x 2 C. Jerk: 5 x 1 Endurance Pick your own adventure (do in any order) 300m Sandbag...Read More

Deadlift Heavy Single Then….. AMRAP 20 Minutes  500m Row 30 Burpees 20 GHD Sit-ups or Leg Raises on Bench 10 Strict HSPURead More

WWPF 17 MIN AMRAP 40 Cal Ski (switch as needed) 50’/50′ sled push relay, heavy 40 Synchronized Plate G2OH, 45/25 17 MIN AMRAP 30 Cal Bike (switch as need) 150’/150′ Farmers Carry Relay, 70’s/53’s 30 Synchronized KB Swings, 70/53Read More

15 Minutes to a Heavy Clean and Jerk Then…. Happy 30th birthday to Selena!! 30 Rounds-25 Minute Cap 1 Clean and Jerk-Bodyweight 2 Bar Muscle Ups 3 Box Jumps-High Read More

Strict Press and Bench Press 1RM Then…. AMRAP 15 Minutes  1 Rope Climb 18’ 10 Ring Dips 20 Toes to Bar 30 LungesRead More

Snatch: Test 1 RM Then… 24.1 Open WOD For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29...Read More

Front Squat test 1 RM Then…. 4 Rounds-3 Minute AMRAPS, 1 minute rest between rounds  3 Deadlifts 135/93 6 Hang Power Cleans 9 Front Squats Read More