STRENGTH: (17 MINUTES) OHS 4X3 @ 80% 2X2 @ 90% MetCon:  For Time 21-15-9 Back Squats (115/75) KBS (53/35) @ 7 Min 4RFT 5 Bar Facing Burpees 20 Mountain ClimbersRead More

SKILL/STRENGTH: 30 Minute Skill Total L sit- 3 X ME (On Rings or Progression) (10 Minutes) Hand Stand Walk Max Effort/Hand Stand Hold- 3 x 30 sec (10 Minutes) Max Height Box Jump (10 Minutes to establish) MetCon: For Time 30 Cal Row 30 T2B 30 Burpees 30 Sit Ups 30 KB Thrusters (35/18) 300...Read More

STRENGTH: (18 min) Push Press 4×3 @ 80% 2×2 @ 90% MetCon: For Time 4 individually timed rounds with 1 minute rest between each round 8 Power Snatch (135/95) 16 Pull Ups 32 DU/64 SU              Read More

STRENGTH: (20 MIN) Back Squat 4×3 @ 80% 2×2 @ 90% MetCon: 10RFT 3 DL (225/155) 6 Box Jumps (30/24) 9 WB (20/14) *With remainder of time roll out and/or work on weaknessesRead More

STRENGTH: (20 Minutes) Split Jerk 2-2-2-2-2-2 work up to heavy double (85-90%) *if you are competing this saturday work up to 60% and work on technique MetCon: For Time 21-18-15-12-9-6-3 Back Rack Lunge (95/65) Push Press (95/65) *200 m run between each roundRead More

STRENGTH: SNATCH COMPLEX (12 Minutes to Complete) 1 Power Snatch @ 1 Snatch Balance @ 55-60% of Power Snatch 1-1-1-1-1 FRONT SQUAT (8 Minutes to Complete) E2MOM (12×1) 4 X 3 70% MetCon: Partner WOD 12 MIN AMRAP 2 Thrusters (135/95) 6 Burpees to plate (45#) *One partner works while other rests. Tag partner when...Read More

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