WWPF – Age Group Quarterfinal / Partner Sandbag Version 34 Min AMRAP 50 Sandbag Squats, 100/75 (25/person) 40 Planking Burpees 40 Sandbag Lunges (20/person) 30 Synchronized Target Burpees 30 Sandbag Ground 2 OS, (15/person) 20 Planking Burpees 200m Sandbag Relay (each does 200m) 10 Synchronized Bar Muscle UpsRead More

Work up to a Heavy 5RM Touch and Go Clean Then…… Thicccccc Thirty 30 Cal Bike 30 Hang Cleans 135/93 30 Cal Ski 30 Burpee Box Jumps 30/24 30 Thrusters 135/93Read More

Bench Press: 2-2-2-2 Strict Weighted Pull-ups: 2-2-2-2 Then… For Time: 30 C2B Pull-ups 15 Deadlifts, 225/153 20 C2B Pull-ups 15 Deadlifts 10 C2B Pull-ups 15 DeadliftsRead More

Hang Snatch 1-1-1 Then…… AMRAP 10 Minutes 10 Hang Snatch (Squat) 115/73 10 HSPU Cash Out: AB Circuit AMRAP 10 Minutes 1 Minute Plank 15 V Ups (Tempo) 20 Russian TwistsRead More

Back Squat (WK4): 4 x 3 @ 85% Then, Barbell Carry: 3 x 50′ walk @ 110% Then, Players Choice (10 min cap) Option 1: 1 Mile Run Option 2: 2k Ski Option 3: 300 DURead More

Murph Practice at 9am 5 Rounds 15 Pullups 20 Pushups 30 Air Squats 600m RunRead More

Open Gym Only 8am-11:30am Please join us at 9am for the 1 Mile Butterfly Walk with the Ciunci family Recommended Open Gym WOD: 20 Minute Sled Pull (use a weight you can constantly move with) *Every 3 minutes beginning at 3:00 perform 20 burpees*Read More

WWPF – 36 min AMRAP 50 DB Squat Cleans, 50’s/35’s 20 Alt Box Jumps, 24/20 30 Toes 2 Bar (switch every 5 / partner hangs) 40 DB Step-overs, 50’s/35’s (24″/20″ 20 Alt Box Jumps, 24/20 25 Synchronized T2B 30 DB Squat Cleans 20 Alt Box Jumps, 24/20 20 T2B (Switch every 5 / partner hangs)...Read More

15 Minutes to a Heavy Jerk Then…… 2 Rounds for Time 20 Push Press 95/63 300m Run 20 Front Squats 300m Run 20 Thrusters 300m RunRead More

Bench Press: 4 x 2 Strict Weighted Pull-up: 4 x 2 Then… 4 Min AMRAP 400m Run Max Ring Pull-ups 4 Min AMRAP 400m Run Max Ring Dips 4 Min AMRAP 400m Run Max Ring MU (modify w/burpee pull-ups) *2 min rest between AMRAP’sRead More