STRENGTH: (20 Min to Establish) 1RM Strict Press 7 repetitions @40% 5@50% 3 @70% 1-1-1-1 work up to new 1RM 90-100%+   MetCon: For Time Buy In: 75 DU/150SU 2-4-6-8-10-8-6-4-2 T2B/Weighted Sit Up Over the Box-Box Jump (24/20) KB Snatch (53/35) Cash Out: 75 DU/150SURead More

STRENGTH: 15 minutes to complete 60 Strict Pull Ups   MetCon: (For Time) 5 individually timed rounds (1 minute rest between each round) 7 DL (275/185) 30 air squats 400 m run  Read More

Hero WOD “Holleyman” 30 RFT (45 min cut off) 5 WB (20/14) 3 HSPU 1 Power Clean (225/155)  Read More

STRENGTH: (18 minutes) 8×2 bent over barbell row work up to heavy double with strict form MetCon: (For Time) 4 RFT 5 push jerk (155/115) 15 pull ups 300 m run    Read More

STRENGTH: (24 minutes) Back Squats @ 85% 8×2 MetCon: 5 minute AMRAP 15 Thrusters (95/65) 1 Farmers Carry *rest 2 minutes 2 minute AMRAP Max effort thrusters (135/95)  Read More

Gobble Gobble Partner WOD For time with 40 minute cut off 5 rounds -6 pull ups -12 push ups -18 air squats 4 rounds -10 HSPU -200 m run (both partners complete) 3 rounds 20 K2e 40 du/80 SU (both partners complete) 2 rounds 30 gobble squats (53/35) 60 sit ups 1 round 100 burpees...Read More

STRENGTH: (20 minutes) Snatch Complex 1 Hang Power Snatch+1 Hang Squat Snatch+1 Ohs (work up to heavy complex) 1-1-1-1-1-1 MetCon: For Time 12-9-6 HPC (135/95) Box Jumps (24/20) 9-6-3 Squat Clean (185/135) Box Jump Over (30/24)      Read More

STRENGTH: (16 Minutes) DL E2MOM 8×2 @ 85%   MetCon: “Helen” 3RFT 400m Sprint 21 KBS 12 Pull UpsRead More

STRENGTH: Strict Press 2-2 @100% 1 x ME @ 80% MetCon: For Time “Karen” 150 WB (20/14)Read More

STRENGTH: (18 Minutes) BENCH PRESS 8X2  @85% MetCon: 15 Min Partner AMRAP 20 Air Squats 10 KBS (53/35) 5 Burpee Pull Ups *While one partner works the other partner holds DL (225/155) *Switch each time partner drops DL- Reps only count at top of DLRead More