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

a. Bench Press: Establish a 10 Rep Max Then, 1x Max Reps @90% b. Weighted Strict Pullup 3×5 Then….. AMRAP 16 Minutes 200m Sandbag Carry-Hold Any Way 15 C2B Pullups 50 Double UndersRead More

EMOM 10 1 pause clean (2″ off floor) + 1 Hang Clean + Jerk Then… For Time 30 Cleans, 135/93 800m Run 30 Jerks, 135/93 800m RunRead More

Back Squat 10-10-10 Then…. AMRAP 12 Minutes 10 Ring Pushups 10 DB Hang Snatch (Heavy) 10 Cal Ski or BikeRead More

Olympic Lift Technique with Jess: -Snatch Pull + Below Knee Snatch + OHS 5×1 Then, as supersets: -Snatch Grip RDL 5×3@ 100% -Behind the Neck Sots Press 5×5 Endurance WOD: AMRAP 32 Minutes 30 Plate Squats 200m Run 30 Plate Sit Ups 200m Plate Run 30 Plate G2OH 200m SA Plate Pinch 30 Burpees onto...Read More

Deadlift: 3 x 3 @ 85-90% Then… For Time 400m Run 30 Pull-ups 12 Deadlifts, 255/173 400m run 20 Pull-ups 12 Deadlifts 400m Run 10 Pull-ups 12 DeadliftsRead More

Happy 56th to Michael and 29th to Jess!! AMRAP 29 Minutes 56 Synch Wall Balls 29 Cal Ski/Partner Accumulates Double Unders 56 Synch Push Press 115/73 29 Cal Bike/Partner Accumulates Double Unders 56 Synch Burpees 29 Cal Row/Partner Accumulates Double UndersRead More

Power Clean: Build to heavy 2 rep Then… For Time 400m Run 20 Power Cleans, 135/93 12 Alt Pistols 300m Run 15 Power Cleans 12 Alt Pistols 200m Run 10 Power Cleans 12 Alt Pistols 100m Run 5 Power Cleans 12 Alt PistolsRead More

a. Bench Press Test 1RM b. Weighted Strict Pullup Test 1RM Then…. 8 Minute Cap: 21-15-9 Cal Bike Thruster 95/63 Then…… 8 Minute Cap: 21-15-9 Toes to Bar Burpee Over BarRead More