Olympic Lifting -Snatch Pull + low Hang Snatch : 5 x 1 @ 75%+ -12 MIN EMOM 2 Cleans + 1 Jerk Endurance For Time (40 Min CAP) 600M Run 300 Double Unders 150 Lunges 75 KB Swings, 53/35 50/40 Cal Bike or Ski 20 Burpee Pull-ups *RUN 400M @ 5:00, 10:00, 15:00, 20:00, 25:00,...Read More

Jenny’s Birthday WOD with her best friend, Brian For Time: In Any Order 42 Burpees 42 Toes to Bar 42 Split Squats 75/53 42 DB Bench Press (2DB) 42 DB Hang Clean (2DB) 42 DB Squats (2DB) 42 Cal Ski *5 Wall Climbs after the completion of each movement*Read More

WWPF AMRAP 30 60 Russian Kb Swings, 70/53 (partner holds KB) 200m Synchronized SA Farmers Carry, 70/53 60 Box Step-overs, 70/53 (partners holds KB) 200m Synchronized SA Farmers Carry 60 Sumo Deadlift HP (Partner holds KB) 200m Synchronized SA Farmers CarryRead More

EMOM 10 Minutes 2 High Hang Snatches (above mid thigh) Then….. AMRAP 18 Minutes 400m Run or 25/20 Cal Ski or Bike 20 DB Hang Snatch 10 HSPURead More

Deadlift: 3 x 8 @ 70-75% (3 sec eccentric) Dips: 3 x Max Effort THEN… 6 Rounds (HBD TJ!) 5 Cleans, 185/123 5 MURead More

Pause Front Squat 3×5 @75-80% (3 sec pauses on all reps) Then…… 10-9-8-7-6-5-4-3-2-1 Thruster 115/83 Burpee Box Jump 24/20Read More

10 Min AMRAP 15 KB Swings, 70/53 15 Toes 2 Rings :30 Font Plank, 45/25 10 Min AMRAP 12/9 Cal Bike Alt Pistol Ladder (4-8-12-16-20…) 10 Min AMRAP 10 Cal Ski 1 Legless Rope Climb 10 HR Push-upsRead More

OLYMPIC LIFTING -Snatch (pause 2″ off ground and pause in catch): 5 x 1 –12 Min EMOM 1 clean & Jerk *increase weight every minute ENDURANCE For Time 150 Double Unders 10 Strict HSPU 30 Burpee Step-overs, 50/35 (24″/20″ 50 Wall Ball Shots, 20/14 1 Mile Run or 1600m Row 50 Pull-ups 30 Burpee Step-overs...Read More

Dumbbell Bench Press 10-10-10 (2DB) Then….. 21-15-9 Cal Bike Front Squat 115/73 Then….. 21-15-9 Cal Ski Push Press 115/73Read More

WWPF 0:00 – 10:00 (Partner EMOM) 1 Clean + 1 Rope Climb 12:00 – 30:00 (18 min AMRAP) 8 Alt Wall Climbs 16 Synchronized Target Burpees 24 Hang Power Cleans, 135/93 (mix anyway) 30:00 – 36:00 (6 min AMRAP) Max Ground 2 Shoulder + Lunge (switch as needed)Read More