1a. Bench Press: 8RM Then, 1 x max reps @ 90% 1b. Weighted Pull-ups: 3 x 3 3 Rounds of 2 Min Intervals / 1 Min Rest 15/11 Cal Ski Max Bar MU 3 Rounds of 2 Min Intervals / 1 Min Rest 15/11 Cal Bike Max Burpee Box Jump, 24/20Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Hang Clean Then…….. 5 Rounds 10 Hang Cleans 155/103 10 Front Squats 155/103 3 Rope Climbs 15′Read More

Back Squat: 8-8-8 Then… FOR TIME 45 SDHP, 75/53 45 Push Press, 75/53 60 DU 30 SDHP 30 Push Press 90 DU 15 SDHP 15 Push Press 120 DURead More

Olympic Lift Technique with Jess: -Power Snatch + Snatch (Squat) 5 sets – Clean + Clean (Squat) and Jerk- 5 sets -Jerk Dips 5×3 @100%+ Avogadro’s Endurance-Happy Mole Day!! 6.02×10^23 AMRAP 32 Minutes 602m Run 10 Weighted Step Ups per Leg 23 Burpee Plate Ground to OH *Must Bike or Ski 60 Cal at some...Read More

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