15 Minutes to a Heavy Hang Power Clean Then….. 2 Rounds 150 Double Unders 10 Hang Power Cleans 155/113 800m Run 10 Hang Power CleansRead More

1A. RDL: 3 x 5 1B. Establish a 1rep Max Weighted Pull-up 4 Rounds 1 Min Max Shuttle Run 1 Min Max Burpee 1 Min Max Cal Bike 1 Min Max Rope Climbs *1 min restRead More

Work to a heavy complex in 15 Min Snatch + 2 OHS 20 Min Clock – For Max Reps 120 DB Hang Snatches, 50/35 90 OH Lunges, 50/35 30 Devils Press, 50/35 Max Muscle Ups in remaining timeRead More

Front Squat: Test 1 RM Then….. 9/11 Tribute WOD AMRAP 15 Minutes 9 Power Cleans 155/113 11 Box Jump Overs 24/20 *Accumulate 77 Toes to Bar throughout workout* For Flight 77Read More

Olympic Lifting -Power Snatch: 3-3-2-2-1-1-1 -10 MIN EMOM 2 Cleans + 1 Jerk Endurance 17 Min AMRAP – INSIDE 400m Ski 25 Thrusters, 45/33 15 Pull-ups 17 Min AMRAP (Run ladder) 100m Farmers Carry, 70’s/53′ 100m Run 100m Farmers Carry 200m Run 100m Farmers Carry 300m Run *Continue increasing 100m for every runRead More

500m Run 50 Sit Ups 50 Box Step Ups 50/35lb dumbbell (box height at knee) 400m Run 40 Sit Ups 40 Step Ups 300m Run 30 Sit Ups 30 Step Ups 200m Run 20 Sit Ups 20 Step Ups 100m Run 10 Sit Ups 10 Step UpsRead More

WWPF 16 Min AMRAP Ladder: 10 Bench Press, 185/113 (mix reps anway) 2 Alt Rope Climbs 20 Bench Press 4 Alt Rope Climbs 30 Bench Press 6 Alt Rope Climbs 40 Bench Press 8 Alt Rope Climbs *Continue this patten until time runs out 16 MIN AMRAP Ladder 100 Double Unders (Mix Anyway) 300m Synchronized...Read More

EMOM 10 Minutes 1 Clean + 2 Front Squats Then….. 4 Rounds-3 Minutes on, 90 second Rest 3 Cleans 185/133 5 Front Squats 7 Burpee Box JumpsRead More

RDL: 3 x 6 (3 sec neg / 1 sec pause) *Increase weight from last week Strict Weighted Pull-ups: 3 x 1 (1 sec pause at top) Double Baseline + 2 Rounds 500m Row 40 Wall Balls, 20/14 30 Weighted Situps, 20/14 20 Deficit Pushups, 55’s / 35’s 10 Ring Pull-upsRead More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…. Happy 65th to Vicki!! Can be done straight through, or broken into rounds 65 Snatch Grip Deadlifts 95/63 65 Push Press 65 Cal Ski 65 Hang Power SnatchRead More