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

Olympic Lift Technique Class with TJ: -Snatch 2 YOYO pulls (below knee) + Snatch 5 sets -Clean 2 YOYO pulls (below knee) + Clean 5 sets Then, to be done as supersets: -Clean Grip RDL 5×5 @100% -Sots Press 5×5 Endurance WOD: OUTSIDE – 18 Min AMRAP 200m Run 5 Kb Swings, 53/35 5 Goblet...Read More

Deja Vu Get as far as possible in 3 Minutes, 6 minutes, 9 minutes, then finish 25 Wall Balls 25 Cal Ski or Row 25 Hang Power Cleans 135/93 25 Front Squats 25 HSPU 25 Bar Muscle UpsRead More

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