Happy Birthday Bill Brown! Enjoy the Filthy Fifty-Five! For time: 55 Box jump, 24 inch box 55 Jumping pull-ups 55 Kettlebell swings, 1 pood Walking Lunge, 55 steps 55 Knees to elbows 55 Push press, 45 pounds 55 Back extensions 55 Wall ball shots, 20 pound ball 55 Burpees 55 Double undersRead More

WWPF FOR TIME: 51/51 DU Relay 51 Synchronized KB Swings, 53/35 51/51 DU Relay 51 Strict Pull-ups (Partner Hangs)  51/51 DU Relay 51 KB Thrusters, 53’s/35’s (1 person works @ time) 51/51 DU Relay 51 Toes 2 Bar (Partner Hangs)         Read More

Happy Valentine’s Day:   Snatch  Couples 2-2-2   Then:   The Ultimate Couple   Complete 2 Cycles of the following 2 WODS.   2 Rounds of: 8 Snatch 135/93 12 Box Jumps (24/20)   2 Rounds of: 8 Power Clean 135/93 12 Burpee over Bar   Post Loads and Times to ZEN and Comments:  ...Read More

RDL: 3 x 5 Front Plank: 3 x 1:00 (max weight)   Then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk #135/#93 Morgan and Dani finishing 3rd in their division!Read More

Bench Press 1 RM Then…. AMRAP 16 Minutes 200 Double Unders 200′ DB OH Lunge 50/35 (switch arms every 25′) 50 Alt DB Snatch 50/35 50 Pushups Max Burpee Muscle Ups with Remaining Time (ring or bar) Kat being lean and mean on the bike  Read More

TWOW: 6x Split 300s (sprint 200m. jog 100m, sprint 100m) at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5...Read More

Front Rack 📦 Step-up 5 rep max!   Then…   15 min EMOM rotate each minute 12 Wall Ball 20/14 10/8 cals bike 1 legless/2 regular Rope Climbs  Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 800m Run or 1000m Row 50 Pullups 800m Run or 1000m Row 50 T2B 800m Run or 1000m Row 50 Burpees 800m Run or 1000m Row *Must bike 30/20 Cal during workout* Wut?  Read More

New Year Novice Throwdown Leaderboard can be found HereRead More

WWPF 15 Min to Max Snatch   Then….   WWPF For Time 42-30-18 Back Squats, 185/123, Mix Anyway Toes 2 Bar, partner hangs Then…. AB Blast Cash Out 100 Russian Twists (Partner Holds Front Plank), Mix Anyway          Read More