MetCon 1: (25 minutes to complete all three in this order) 1 x 500 m row 1 x 250 m row 1 x 50 cal row Rest as needed between each set. Record all times. MetCon 2: 9 min AMRAP 35 WB (20/14) 35 DU (2:1)Read More

MetCon: (30 min cut off) 70 GTO (115/75) *every 10 repetitions complete 10 T2BRead More

STRENGTH: 8 min EMOM 8×1 Front Squat @ 90-95% MetCon: For Time 9-6-3-6-9 OHS (135/95) 400 m run between each roundRead More

STRENGTH: (18 minutes) DL 4×7 @ 60-70% MetCon: 5 RFT 9 Push Press (115/75) 6 burpee box jump (24/20)Read More

MetCon: (1minute cut off) “Nasty Girls” 3RFT 50 air squats 7 Muscle Ups/14 C2B/18 Pull Ups/RR 10 HPC (135/95) STRENGTH: (15 minutes)Read More

MetCon: (16 minute cut off) “Nasty Girls” 3RFT 50 air squats 7 muscle ups or (14 c2b/18 Pu/RR) 10 HPC (135/95) STRENGTH: (16 minutes) 5 ME sets of: HSPURead More

MetCon: For Time Partner WOD Buy in: 100 back rack lunge (75/55) 4 rounds of: 40 WB (20/14) 80 DU (2:1) Cash Out: 100 back rack lunge (75/55) *split reps as neededRead More

MetCon: “Fran” 21-15-9 Thruster (95/65) Pull ups STRENGTH: 25 RDL (95/65) 25 Back Extention (95/65) *split as neededRead More

STRENGTH: 17 minutes to establish heavy complex of: 1 push press + 2 power jerk MetCon: (20 min Cap) Happy B-Day Travis E2MOM 7 KBS (53/35) (70# for Trav) 5 HSPU/HRPU as scale 200 m sprint *work for as many rounds as you can within the 2 minutes. Scale reps as needed at beginning to...Read More

STRENGTH: (20 minutes) OHS 3-3-3-3-3 MetCon: For Time 50 cal row 50 T2B 50 box jumps (24/20)Read More