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

STRENGTH/SKILL: (12 Minutes To Complete) Dip Power Snatch @ 70% 3-3-3-3-3-3 (12 Minutes To Complete) Standing Snatch Grip Sotts Press (95/65) 5-5-5-5-5  (between each set complete 10 band pull apart) MetCon: 4 Min AMRAP 5 DL (225/155) 5 C2B *Rest 1 Minute 4 Minute AMRAP 5 HSPU 30 DU/60 SURead More

STRENGTH: (14 Minutes) E2MOM Push Press 3-3-3-3-3-3-3 @ 70 % MetCon: For Time 21-15-9-15-21 KBS Wall BallRead More

STRENGTH: (24 Minutes to Complete) Back Squat 4-4-4-4-4-4 @ 80% MetCon: For Time Buy In: 100 DU/300 SU 5RFT: 10 Power Cleans (155/115) 10 Over the Bar Burpees Cash Out: 400 m Run with bumper (45/25)Read More