In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead More

Endurance 18 min AMRAP 30 SA DB Cleans, 50/35 15 Box Jumps, 24/20 30 SA Push Press, 50/35 15 Burpees 18 min AMRAP 40 Cal Ski or Bike 20 Toes 2 Bar or Situps 400m Run 20 Kb SwingsRead More

Tabata Static Holds: Handstand Hold L Sit/LHang Bottom to Bottom Squat Chin Over Bar (Flex Arm Hang) Then…… 21-15-9-15-21 DB Hang Snatch to OH Lunge 50/35 Cal Ski or BikeRead More

WWPF – FOR TIME 40 Cleans, 185/123 200m Med Ball Run Relay, 20/14 (both run 200m) 40 Alt S2OH, 185/123 300m Med Ball Run Relay, 20/14(both run 300m) 40 MU (mix anyway) 400m Med Ball Run Relay, 20/14Read More

In Any Order: All for Quality of Movement AMRAP 10 Minutes 5 Strict Chin Ups 10 Straight Bar Dips 20 Burpees In 10 Minutes: Run/Row/Bike or Ski as far as possible AMRAP 10 Minutes 5 Barbell Rollouts 10 Russian Twists (20 Taps) or Side Bends with DB 15 GHD Sit Ups/V Ups/Medball Sit UpsRead More

Deadlift: 4 RM Then, 1 x 4+ @ 90% Then… MainSite WOD Wednesday 12 Min AMRAP 5 Deadlifts, 255/163 10 Box Step-ups, 50/35Read More

EOMOM 14 Minutes Odd Minutes: 45s Handstand Hold (advanced=freestanding) Even Minutes: 1 Snatch (Increase weight every minute) Then….. 400m Run 5 Snatch 165/113 10 Wall Climbs 15 HSPU 10 Wall Climbs 5 Snatch 165/113 400m RunRead More

Front Squat: Wk 4 3 x 3 @ 90% Then, 12 Min Ladder: 2-4-6-8-10-12…. Barbell Lunge, 95/63 C2B Pull-upsRead More

Olympic Lifting Technique Snatch w/pause in catch: 5 singles > 75% Jerks: 2 dips w/pause plus 1 jerk Endurance 16 Min AMRAP – OUTSIDE400m OH Carry (switch arms as needed) Then, AMRAP for remaining time 30 Kb Swings 20 Goblet Squats 10 S2OH, 5/side 16 Min AMRAP – INSIDE 1000m Row Then, AMRAP for remaining...Read More

Eva Strong 5 rounds for time of: 24 double-unders 19 toes-to-bars 2 clean and jerks 205/153400-m run Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was...Read More