Class at 9am 5 Rounds 400m Run 10 Deadlifts 225/153 10 Strict Pullups 100m Sandbag Carry or Sled PushRead More

Weightlifting Technique Class: -Snatch From Blocks 5×3 -Snatch Pulls 5×3@110% -OH Dumbbell Carry 3×50′-Heavy Endurance WOD: Foose Birthday WOD! AMRAP 35 Minutes 52 Sit Ups 300m Run 52 Ring Rows 300m Run 52 Strict Press 45/33 300m Run 52 Back Squat 45/33 300m RunRead More

“Vicki’s Birthday Extravaganza” For Time 9 Ground 2 OH, Body Weight 3 Rope Climbs 58 Lunges 32 Burpees 9 Ground 2 OH 3 Rope Climbs 58 Wall Ball Shots, 20/14 32 Burpees 9 Ground 2 OH 3 Rope Climbs 58 Box Jumps, 24/20Read More

WWPF 500m Row Relay (Partner Holds both Kb’s in deadlift) 400m SA Synch Farmers Carry, 70/53 300 DU (Mix anyway) 200m SA OH Carry Relay, 70/53 (each do 100m) 100 DB Push Press (Mix Anyway), 50’s/35’s 200m SA OH Carry Relay, 70/53 300 DU (Mix Anyway) 400m SA Synch Farmers Carry 500m Row Relay (partner...Read More

EMOM 10 Minutes 1 Clean + 2 Front Squat AMRAP 20 Mintues 5 Cleans 185/133 10 Front Squats 15 Chest to Bar Pullups 400m RunRead More

Barbell Glute Bridge: 3 x 8 @ 85-90% of last weeks 8rep (1-2 sec pause) Then… For Time 21 Deadlifts, 225/153 30 HR Push-ups 15 Deadlifts 20 HSPU 9 Deadlifts 10 Wall ClimbsRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then…. AMRAP 16 Minutes 1 Snatch 165/113 5 High Box Jumps (you can stack boxes for higher heights) 10/8 Cal Bike 200m RunRead More

Overhead Squat: 3 x 5 Then… For Time (Happy 45th Birthday Jen!) 45 OHS, 95/63 200m Run 45 Toes 2 Rings 300m Run 45 Burpees over bar 400m RunRead More

Olympic Lift Class: The Total: 20 Minutes to Heavy Snatch 20 Minutes to Heavy Clean and Jerk Endurance WOD: AMRAP 12 Minutes 100m Sprint/100m Jog AMRAP 12 Minutes 5 Rope Climbs 15′ 50 Wall Balls AMRAP 12 Minutes 10 Cal Bike 15 Cal Ski 30 Plate Ground to OHRead More

Choose a Hero: Larry 21-18-15-12-9-6-3 reps for time of: Front squats 115/73Bar-facing burpees*100-m sandbag carry after each round U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines,...Read More