STRENGTH: (20 minutes) DL 5-5-4-4-3-3 MetCon: ME Calorie Row in 3 minutes Then…immediately complete With running clock 5 min AMRAP 7 box jumps (24/20) 7 HRPU * count Cals + total number of repsRead More

Partner MetCon: (30 minute cut off) 800 m run 200 WB (20/14) 400 m run 100 hang power snatch (95/65) 200 m run * Runs must be completed by both partners together. Split WB and hang power snatch as needed.Read More

STRENGTH: Back Squat 5×4 @ 75% MetCon: For Time 2-4-6-8-10-12-14 C2B 30 DU between each round (2:1)Read More

STRENGTH: (24 minutes) Establish 1 RM C and J MetCon: 7 min AMRAP Bear Complex (95/65)Read More

MetCon: Partner WOD Come to find out what we have in storeRead More

STRENGTH: 12 minute E2MOM 3 TnG Power Snatch @65-70% MetCon: For Time 1000 m Row 50 Thrusters (45/35) 800 m Run *each time athlete breaks thrusters- perform 7 Burpees. Athlete may not rest in backrack, but may only rest in front rack or OH.Read More

STRENGTH: (14 Minutes) Even Minute: 2 DL @85% Odd Minute: 7 T2B MetCon: 7RFT 27 DU/81 SU 7 HPC (115/75)Read More

STRENGTH: (18 minutes) Establish 3RM Push Press MetCon: For Time 75 WB (20/14) 50 Pull Ups 25 Ring DipsRead More

STRENGTH: (30 minutes) OHS 4-3-2 Front Squat 4-3-2 Back Squat 4-3-2 MetCon: 7 min AMRAP Burpee Box Jump Over (24/20)Read More

MetCon: Hero WOD “Hall” 5 rounds 3 cleans (225/155) 200 m sprint 20 KB snatch (53/35) Rest 2 minutes * spend remainder of time working on a skill: t2b, k2E, Kipping, HSPU (5 x 10)Read More