Back Squat 4 x 2 @90-95% Then, Barbell Carry: 3 x 50′ @110-130% Then, Mainsite WOD 10 MIN AMRAP 10 Burpees 25 Double UndersRead More

Olympic Lifting –Clean & Jerk : 5 Singles *start @ 75% and add 5% (if you miss, you must finish remaining singles @ previous % you made –Pick Your Accessory A.) Pause OHS 3-3-3. B.)Pause Snatch Pull 80% or more 3–3-3 Endurance – Happy 40th Birthday Brian ! 40 min AMRAP 400m Run 40 Pull-ups...Read More

Choose a Hero Workout Manion-A local Hero *Can, and probably should be done as partner wod or half reps on squats* Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California,...Read More

WWPF – For Time 50 Synchronized Wall Ball Shots, 20/14 25/25 DU Relay 50 Synchronized KB Swings, 70/53 40 Synchronized Wall Ball Shots 50/50 DU Relay 40 Synchronized KB Swings 30 Synchronized Wall Ball Shots 75/75 DU Relay 30 Synchronized KB Swings 20 Synchronized Wall Ball Shots 100/100 DU Relay 20 Synchronized KB Swings 10...Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. Ann Babb 55th Bday Extravaganza- For Time, in any order: 55 Deadlifts 185/133 55 Cal Ski 55 Burpees 55 DB Hang Power Cleans 2 DBs-Moderately heavy *5 Wall Climbs after you complete each movement*Read More

Bench Press: Build to a heavy single Strict Weighted Pull-up: Build to heavy single Then…. 18 Min AMRAP 15 Box Jumps, 24/20 15 Push Press, 95/63 Rope Climb Ladder: 1-2-3-4-5-6……Read More

EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then……. AMRAP 16 Minutes 1 Clean 225/153 Super RX 245/173 3 Ring Muscle Ups 200m Run or 10/8 Cal BikeRead More

Back Squat: 4 x 2 @ 90% Then… Barbell Walk Outs: 3 x 50′ @ 110-130% Then ….. 2022 Quarterfinals Workout 1 3 Rounds (10 min cap) 20 Toes 2 Bar 20 Alt DB Snatches, heavy (70/53)Read More

Olympic Lifting Snatch: 1-1-1 –EMOM 10 MIN Clean & Jerk: start around 60% and add weight throughout Endurance: THE HUTCH 400m Run 63 Wall Balls, 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee Box Jumps 24/20 1600m RunRead More

Strict Press 1-1-1 Then…….. Age Group Qualifier WOD #5 3 rounds for time of: 50-calorie row or ski15 handstand push-ups50 double-undersRead More