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

SKILL: KIPPING (PULL UP/T2B/K2E) ROPE CLIMBS MetCon: “Jackie” Relay 1000 meter row 50 Thruster (45/33) 30 Pull UpsRead More

SKILL:(15 Minutes) Rowing STRENGTH: (10 Minutes) Deadlift @ 70 % EMOM 3-3-3-3-3-3-3-3-3-3 MetCon: 7 Min AMRAP 2-4-6-8-10 etc. Hang Power Snatch (95/65) 1 Farmer’s Carry (53/35)Read More

STRENGTH: (24 minutes to Complete) OHS 3-3-3-3 @ 65% Front Squats 3-3-3-3 @ 65% (5 second pause squat) MetCon: ” 31″ 3 Rounds (1 Min Rest Between Rounds)-(Partner WoD) Box Jumps Jumping Pull Ups KBS (53/35) Walking Lunge T2B Burpee Air Squat DU/SURead More

STRENGTH: E2MOM @ 65% (16 Minutes) Clean Complex: Power Clean + 1 Hang Power Clean (below Knee) + 1 Hang Squat Clean (above knee)= 1 rep 1-1-1-1-1-1-1-1 MetCon: For Time C and J (115/75)10-9-8-7-6-5-4-3-2-1 Pull Up                 1-2-3-4-5-6-7-8-9-10Read More