Bench Press 1 RM Then…. 60 Alt Pistols or Weighted Lunges from         Plate with 53/35lb Kb 50 Pushups 40 Wall Balls 30/20 Cal Bike 20 Devil Press-2 DB 50s/35s 10 Ring Muscle Ups or 20 Pull and 20 PushRead more

WWPF – FOR TIME 50 Synchronized DB Hang Snatches 30 C2B Pull-ups (mix anyway/partner hangs) 10/7 Cal Ski Relay 40 Synchronized DB Hang Snatches 30 Synchronized Target Burpees 10/7 Cal Bike Relay 30 Synchronized DB Hang Snatches 30 C2B Pull-ups (mix anyway/partner hangs) 10/7 Ski Relay 20 Synchronized DB Hang Snatches 30 Synchronized Target Burpees 10/7 Cal Bike relay 10 Synchronized DB Hang Snatches 30 C2B Pull-ups (mix anyway/partner hangs) 10/7 Cal Ski RelayRead more

AMRAP 35 Minutes-Chad 1000x Practice 200m Sled Push 55/35lb plate 30 GHD Situps or Weighted Sit Ups 100 Box Step Ups 20/16 (Wear a vest or hold a 45/25lb plate) *Chad 1000x will be an option for Veteran’s Day on 11/11*Read more

EOMOM 16 Minutes  5 RDL 5 Strict Pull-up  Then….  21-15-9-6-3 Deadlifts 185/133 Ring Dips Cal Bike T2BRead more

“Deja vu” – Mission Impossible Get AFAP in 4:00 (rest 2 min), AFAP 8:00 (Rest 2 min) Finish 500m Row or Ski 35 Box Jump Overs, 24/20 25 Wall Ball Shots, 20/14 (12’/10′) 15 Ground 2 OH, 185/123 5 Rope Climbs *Subtract 1 sec off your final time for every rep completed in rounds 1 and 2, not including the Row/Ski Deja vu: start back at the beginning of the workout after 4:00, 8:00 and then try to finish in the allotted time givenRead more