a. Bent Over Row 3×8 b. Strict Press 3×8 Then…. AMRAP 15 Minutes 5 Ring Dips 10 Pistols or Single Leg Squats 15/12 Cal SkiRead More

10 Min EMOM 2 Snatch Pulls + 1 Snatch For Time: 50-40-30-20-10 Hang ALT DB Snatch, 50/35 Box Step-over, 50/35Read More

Zombie Squat 4×4 Then…… 7 Rounds 3 Thrusters 185/113 15/10 Cal BikeRead More

Olympic Lift Technique Class: -Snatch Pull with Pause + Snatch + Hang Snatch -Clean Pull + Clean + Jerk Endurance WOD: The Filthier Fifty-Happy 50th to Matt Dietrich AND Loren Moore! *Perform 50 Double Unders or Crossovers after each movement* 50 box jumps 24/2050 jumping pull-ups or Ring Rows50 kettlebell swings 53/3550 walking-lunge steps50 knees-to-elbows...Read More

15 Min Clock 3 x 500m Row Sprint: Rest 2-3 Min *200m Sprint Option: Rest 1:1 “Rocky Road” – 4 Rounds for Time 400m Run or 500m Row 200m Farmers Carry, 70’s/53’s 4 Wall ClimbsRead More

WWPF “Burn The Turkey” – 35 Min AMRAP 3 Rounds 20 Synchronized Burpees 30 Cal Row (partner hangs/ must switch when partner drops) 2 Rounds 30 Synchronized Wall Ball Shots, 20/14 400m Run Relay (each partner runs 400m relay style 1 Round 40 Sandbag Step-overs, 24″/20″ (100lb/75lb) 50 Cal BikeRead More

Thanksgiving with “The Girls”: Everyone is invited to feast on some of our favorite girl WOD’s First Stop: Appetizers w/ Annie 50-40-30-20-10 Double Under Sit-up Second Stop: Feasting w/Fran and Helen “Fran’s” First Course (cash-in) 45 Thrusters, 95/63 Then…. 2 Rounds Helpings of Heavy “Helen“ 800m Run 21 KB Swings, 70/53 12 C2B Pull-ups Final...Read More

a. Bent Over Row 3×10 b. Strict Press 3×10 Then….. AMRAP 13 Minutes 1 Toe to Ring + Ring Muscle Up 3 Deadlifts 315/213 5 HSPURead More

15 Min to a heavy Hang Snatch Then… 20 Min EMOM (5 Rounds) Min 1: Max Hang Snatches, 95/63 Min 2: Max Cal Ski Min 3: Max Burpee Box Jump Overs, 24″/20″ Min 4: RestRead More

Zombie Squat 4×6 Then…. AMRAP 10 Minutes of Curtis P Complex 1 Power Clean + 1 Right Leg Lunge + 1 Left Leg Lunge + 1 Push Press 115/73 *Every 2 Minutes perform 25 Drag Rope Double Unders or 10 Burpees over Bar*Read More