Pick a Named WOD: Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Or…… Hard Cindy AMRAP 20 Minutes 5 Weighted Pullups 10 Decline Pushups (feet on box) 15 Squats 45/35lb Plate Or…….. Rowing Cindy AMRAP 20 Minutes 500m Row or Run 3 Rounds of Cindy (5 pullups, 10 pushups,...Read More

WWPF 40 Power Cleans, 135/93 (mix anyway) 25 Synchronized Wall Ball Shots, 20/14 100M Sled Push Relay (each does 100m), 55/35 30 Power Cleans (mix anyway), 165/113 25 Synchronized Wall Ball Shots 100m Sled Relay 20 Power Cleans (mix anyway), 185/133 25 Synchronized Wall Ball Shots 100m Sled relay 10 Power Cleans, 225/153 25 Synchronized...Read More

AMRAP 10 Minutes 20/15 Cal Bike 15 Leg Raises on Bench 10 HSPU AMRAP 10 Minutes 20/15 Cal Ski 15 GHD Sit Ups 10 Ring Dips AMRAP 10 Minutes 50 Double Unders 15 Turkish Sit Ups 10 Weighted PushupsRead More

1A. Bench Press: 10RM Then, 1 x max reps @ 90% 1B. Strict Weighted Pull-ups: 3 x 5 Then… 3 Rounds FOR TIME: 500m Row 30 Sandbag Lunges, 100/75 15 Toes 2 BarRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 3 Ring Muscle Ups 5 Burpee High Box Jumps 7 OHS 135/93Read More

Back Squat: 3 x 10 Then… 12 Min EMOM (4 Rounds) Min 1: Wall Walks Min 2: Rope Climbs Min 3: Cal SkiRead More

Olympic Lift Technique Class with TJ: -Snatch 2 YOYO pulls (below knee) + Snatch 5 sets -Clean 2 YOYO pulls (below knee) + Clean 5 sets Then, to be done as supersets: -Clean Grip RDL 5×5 @100% -Sots Press 5×5 Endurance WOD: OUTSIDE – 18 Min AMRAP 200m Run 5 Kb Swings, 53/35 5 Goblet...Read More

Deja Vu Get as far as possible in 3 Minutes, 6 minutes, 9 minutes, then finish 25 Wall Balls 25 Cal Ski or Row 25 Hang Power Cleans 135/93 25 Front Squats 25 HSPU 25 Bar Muscle UpsRead More

WWPF 200m Med Ball Run Relay, (each run 200m) 30 Snatches, 95/63 (mix reps anyway) 60 Alt Box Jumps, 24/20 300m Med Ball Run Relay, (each run 300m) 30 Snatches, 115/73 (mix reps anway) 60 Planking Burpees 400m Med Ball Run Relay, each run 400m) 30 Snatches, 135/93 60 Burpee Box Jumps, (mix reps anyway)Read More

Amy Greco’s 50th Birthday WOD! Can be done straight through or broken into rounds 50 DB Hang Cleans-1 DB 50 Cal Ski 50 DB Squats 50 Burpees 50 DB Push Press 50 Toes through Rings or T2B 50 DB Lunges 50 Weighted Sit Ups 50 DB Step Ups 50 Barbell Bicep CurlsRead More