MetCon: 20 min partner AMRAP 60 HRPU 40 Front Rack Lunge (95/65) 20 over the box-box jump (24/20) 10 STO (185/135) *you go I go. 1 bar (change weights as needed). Every 2nd minute both partners must complete 5 burpees before continuing.Read More

STRENGTH: (25 minutes) Establish 1 RM Back Squat 5 @ 60% 3 @ 70% 3 @ 80% 2 @ 90% 1 @ 95% 1 @ 100% 1 @ 105% MetCon: For Time 40-30-20-10 WB (20/14) 20-40-60-80 DU (3:1) * 7 Burpee penalty for breaking on WB.Read More

STRENGTH: (22 minutes) Snatch Complex 1 Snatch + 2 OHS 1-1-1-1-1 MetCon: 4 RFT 300 m run 15 Hang power snatch (75/55) 9 C2BRead More

MetCon: 6 min AMRAP 1-2-3-4-5..etc DL (225/155) HSPU *rest 6 minutes 6 min AMRAP 1-2-3-4-5-6 Pistols/deck squats/assisted Power Cleans (135/95) STRENGTH: (15 minutes) ring dips (add lb as needed) 6×5Read More

MetCon: Partner MetCon: Buy in: 150 WB (20/14) 10-1 STO (155/105) Pull Ups Burpee box jumps Cash Out: 800 m run *you go I go. Run is completed togetherRead More

MetCon: “12 days of Christmas” Day 1: 1 MU/1 C2B/1 PU/1 RR Day 2: ? Day 3: 3 HSPU Day 4: ? Day 5: ? Day 6: 6 KBS (53/35) Day 7: ? Day 8: ? Day 9: 9 Box Jumps (24/20) Day 10: ? Day 11: ? Day 12: Tire FlipsRead More

STRENGTH: 16 min E2MOM 2 split jerks @ 80% MetCon: For Time 3-6-9-12-9-6-3 Push Jerk (155/105) lateral burpees of the barRead More

STRENGTH: (24 minutes) Back Squat 1×6 @ 85 % 3×2 @ 90% 2×1 @ 95% MetCon: 12 Minute AMRAP 12 Thrusters (75/55) 6 C2B 3 clean (205/145)Read More

STRENGTH: (22 minutes) Snatch 3-3-2-2-1-1-1 *Not TnG. 5-7 seconds between repetitions. MetCon: 5 RFT 9 HSPU 15 DL (155/105) 21 Mountain climbersRead More

Partner WOD 3 minutes of ST0 (95/65) Rest 1 minute 3 minutes of WB (20/14) Rest 1 minute 3 Minutes of DU Rest 1 minute 3 minutes tire flips Rest 1 minute 3 minute K2E *record total scoreRead More