WWPF 100m/100m Sled Push Relay x 1 (both do 100m) 10 Synchronized Wall Climbs 10 Alt Rope Climbs 100m/100m Sled Push Relay x 2 (both will total 200m) 8 Synchronized Wall Climbs 8 Alt Rope Climbs 100m/100m Sled Push Relay x 3 (both will total 300m) 6 Synchronized Wall Climbs 6 Alt Rope Climbs 100m/100m...Read More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…. Happy 37th Birthday to Pam!! For Time: 37 Clean and Jerks 135/93 1000m Ski 37 Back Squats 1000m RunRead More

Deadlift 3 x 4@90% Then 1 X ME @ 85% Then…… 4 Rounds 15 HSPU 50 Double Unders 400m RunRead More

10 Min EMOM 1 snatch + 2 OHS 3 Rounds 30/25 Cal Row 30 DB Hang Snatch, 50/35 —–2 Min Rest—— 3 Rounds 20/15 Cal Bike 20 OH DB Lunges, 50/35Read More

Back Squat-Test 1 RM Then….. Mole Day WOD AMRAP 15 Minutes 6 Ring Pullups 10 Hang Cleans 115/73 23 Box Jump Over 24/20Read More

Olympic Lift Technique Class: -Snatch Pull 5 x 3 over 100% (overload before full snatches) -Snatch 5×2 Endurance WOD: Starts at 10am AMRAP 12 Minutes 100m Sprint/100m jog recovery AMRAP 12 Minutes 3 Strict or L Pullups 5 Ring Dips 7 Weighted Pushups AMRAP 12 Minutes 10 Cal Bike 15 Wall Balls 20 BurpeesRead More

For Time 25 Pull-ups 400m Run 50 GHD Sit-ups Or Weighted Sit-ups 400m Run 75 Air Squats 400m Run 100 SA DB Cleans, 50/35 or 53/35 400m Run 75 Air Squats 400m Run 50 KB Swings, 53/35 400m Run 25 Toes 2 BarRead More

WWPF 50/50 DU Relay 42 Cleans, 135/93 30 HSPU (partner holds HS) 42 Shoulder 2 OH, 135/93 75/75 DU Relay 30 Cleans, 165/103 20 Wall Climbs (Mix Anyway) 30 Shoulder 2 OH, 165/103 100/100 DU Relay 18 Cleans, 185/123 10 Synchronized Strict HSPU 18 Shoulder 2 OH, 185/123Read More

AMRAP 35 Minutes 10 Muscle Ups 200mRun 200m Farmer Carry 200m Run 30 Burpees 200m Run 300m Sled Pull 200m Run 50 Sit Ups 200m RunRead More

Deadlift 3×6@85% Then 1x Max Reps at 80% Then….. 4 Rounds 10/8 Cal Bike 15 Ring Pushups 20 Drag Rope Crossovers 25 Wall BallsRead More