MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull Ups    Read More

MetCon: For Time 3 Partners- 1 working at a time; 1 holds barbell in front rack (135/95) 100 ab mat sit ups.. Come find out the rest and bring a friendRead More

STRENGTH: (18 minutes) Complex: 1 power snatch + 1  snatch balance 1-1-1-1-1-1 MetCon: death by…. (25 minute cut off) Even Minute: 33 DU Odd Minute: 11 Burpees *attempt to go as long as you can  Read More

STRENGTH: (16 minutes) Back Squat 4×2 MetCon: 2RFT 50 WB 25 C2B 15 Power Cleans (135/95)          Read More

STRENGTH: (15 minutes to establish complex) 1 Push Press + 1 Push Jerk MetCon: (20 minute cut off) Each Timed Individually @ min 0 40 KBS (53/35) 300 m Sprint @ min 6 30 T2B 400 m Sprint @ min 12 20 STO (135/95) 800 m Sprint          Read More

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