STRENGTH: (15 minutes) Power Clean 4 x 2 MetCon: 10 RFT 5 DL (225/155) 5 HSPU 5 Burpee Box Jumps (24/20)        Read More

STRENGTH: (15 minutes) OHS 5-5-3-3-3 MetCon: 14 Min AMRAP 28 DU/56 SU 14 Pull Ups 7 Thrusters (95/65)          Read More

“Filthy Fifty” 50 box jump (24/20) 50 Jumping Pull Ups 50 KBS (35/18) 50 Walking Lunge 50 K2E 50 Push Press (45/33) 50 Back Extensions (45/33) 50 WBS (20/14) 50 Burpees 50 DU/100 SURead More

STRENGTH: Back Squat 3×3 MetCon: Partner WOD *Split reps as needed between partners For Time 100 Partner Med Ball Sit Ups (20/14) 100 Front Rack Lunges (115/75) 100 KB Snatch (53/35) 100 DU/200 SU        Read More

STRENGTH: Squat Clean 5-4-4-3-3-3 MetCon: 9 MIN AMRAP 5 Hang Power Clean (155/115) 10 Hand Release Push Ups 20 Air SquatsRead More

STRENGTH:(15 Minutes) Strict Press 3×3 MetCon: (For Time) 21-15-9 Push Press (135/95) K2E Box Jumps (24/20)  Read More

STRENGTH: (15 minutes) Front Squats 3 x 3 MetCon: 3RFT 21 Pull Ups 12 DL (185/115) 400 M Run  Read More

Skill: GTO & Bear Complex   Clean Eating Challenge Baseline WOD 15 minute AMRAP 1000 m Row 30 WB (20/14/10) 20 Target Burpee (to 45lb bumper) 10 Bear Complex (75/55) (45/33) 20 Target Burpee (to 45 lb bumper) 30 WB (20/14/10) AMRAP w/ remainder of time GTO (75/55) (45/33)        Read More

Strength: (16 minutes) Back Squat 4×4 MetCon: For Time *buy in: 50 DU/100 SU 1-9 DL (225/155) 9-1 T2B * cash out: 50 DU/100 SU  Read More

SKILL/STRENGTH: (14min) Clean and Jerk Technique or 14 minutes to establish: 3RM TnG MetCon: 14 Min AMRAP 40 Burpees 30 C & J (95/65) 30 Burpees 30 C & J (135/95) 20 Burpees 30 C & J (185/115) 10 Burpees As many reps as possible C & J (225/155)    Read More