STRENGTH: Back Squat (30 Minutes to Complete) 6 x 6 @ 80% across MetCon: For Time 9-6-3-6-9 Front Squats (155/115) Burpee Over the Box – Box Jumps (24/20) *400 m sprint at end of WODRead More

STRENGTH: (20 Minutes) Snatch Balance: 3-3-3-3-3 @ 80% MetCon: 4RFT 7 HSPU 14 T2B 21  DU/42 SURead More

MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull Up STRENGTH: Clean Complex E2MOM @ 80% 1 power clean + 1 hang power clean + 1 squat clean + 1 split jerk 1-1-1-1-1-1-1-1Read More

STRENGTH: Bench Press @ 75% 3-3-3-3-3 MetCon: Partner tag in: (Partner must complete and tag other partner in once wod is complete) 21-15-9 KB Snatch (53/35) Tire Flip *partners may help each other on tire flips if neededRead More

STRENGTH: Back Squat 6×5 @ 80% MetCon: For Time Buy In: 60 DU 3 rounds of 12 DL (275/175) 400 m run Cash Out: 60 DURead More

STRENGTH: E2MOM Snatch Complex: @ 75% of Power Snatch 1 Hang High Pull + 1 Hang Power Snatch + 1  Hang Squat Snatch 1-1-1-1-1-1-1-1 MetCon: TRAVIS’ B-DAY WOD “31” For Time 31 CALORIE ROW 31 K2E 31 PISTOLS (sub deck squats or wall balls) 31 STO (95/65) 31 Muscle Ups (ring or bar/ sub  1C2B/2PU...Read More

Strength: E2MOM OHS @ 75% (31×1) 3-3-3-3-3-3 MetCon: For Time 7-1 HSPU Front Squats (135/95) Box Jumps (30/24)Read More

STRENGTH: E2MOM POWER CLEAN TnG @ 75% 3-3-3-3-3-3 MetCon: 9 Minute Cut Off 15-12-9-6-3 DL (155/115) HPC (155/115) * score = max effort burpees after completing WODRead More

SKILL: ROWING 500 STRENGTH: E2MOM Back Squat 2-2-2-2-2-2 @ 80 % across MetCon: 3RFT 60 DU/180 SU 30 Thrusters (45/33) 15 Strict Pull Ups    Read More

Hero WOD “Holler” Buy In: 5 Rope Climbs 2 Rounds 1 Mile Run 21 Box Jump Overs (30/24) 21 T2B 21 Goblet Squats (70/53) Buy Out: 5 Rope ClimbsRead More