In 10 Minutes Work up to a Heavy Hang Power Clean Double AMRAP 10 Minutes 5 Bar Muscle Ups 10/8 Cal Ski AMRAP 10 Minutes 1 L Sit Rope Climb 12′ 10 Toes to BarRead More

Front Squat: 3 x 5 @ 75% Then… Death By Thrusters, 95/63 Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and so on until you can no longer complete the number of reps for that minute.Read More

Olympic Lifting Clean + FS + Jerk 5 sets 85%+ Clean Pull From low hang 90-100%/4×3 Endurance OUTSIDE AMRAP 16 MIN 30 SDHP 200m Run 100m SA Farmers Carry (switch arms at 50m) INSIDE AMRAP 16 MIN 5 Wall Climbs 10 pull-ups 15 Box JumpsRead More

Fight Gone Bad Remix 5 Rounds 1 Min Max DB Floor Press 1 Min Sandbag Ground 2 OS, 100/75 1 Min Max Rope Climbs 1 Min Wall Ball Shots, 20/14 1 MIN RESTRead More

Partner Hero WOD-Jason 100 Squats each person-both work at same time5 Muscle-ups-split however75 Squats each person10 Muscle-ups-split however50 Squats per person15 Muscle-ups-split however25 Squats per person20 Muscle-ups-split however Then…… For 10 Minutes-Switch movements whenever Accumulate Max Cal on Bike Accumulate Max Sit Ups or V Ups or Russian TwistsRead More

Heavy Complex 1 Snatch + 1 Hang Snatch + 1 OHS Then…… Run 1 Mile or Row 2k 1 Minute Rest -Max Push Press Reps in 2 Minutes 95/63 1 Minute Rest -Max Front Squat Reps in 2 Minutes 115/73 1 Minute Rest -Max Thruster Reps in 2 Minutes 135/93 Subtract 1 second from your...Read More

Deadlift: Build to a heavy 8 rep Then, 1 x 8+ @ 90% THEN… For Time 100 Double Unders 50 Russian Swings, 70/53 15 Burpees 100 Double Unders 30 Alt Russian Kb Swings, 70/53 15 Burpees 100 Double Unders 10 Kb Swings (OH), 70/53 15 BurpeesRead More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then….. AMRAP 17 Minutes 5 Clean and Jerk 185/133 10 Cal Bike or Ski 15 Toes to Ring 200m RunRead More

1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Super RX: wear a weight vest and complete straight through *RX: Complete straight through *Partner Murph *Modify: Complete pull-ups, push-ups, squats in any order *Beginners: 1/2 MurphRead More

Olympic Lifting Class: -Snatch Pull with 2 second Pause 3×3 @ 110% -Snatch Heavy Singles 5 reps @85%+ -Snatch Accessory Work: Behind the neck Sots Press 3×5 in absolute bottom position ENDURANCE WOD: Pick a Hero: Jenny Complete as many rounds as possible in 20 minutes of:20 OHS 45/33 20 Back Squats 45/33 400m Run...Read More