STRENGTH:  (20 Minutes to Complete) Strict Press 6 x 3 @ 80% 1 X ME @ 60% MetCon: For Time 1000 m Row 30 KBS 30 Box Jumps 30 WB 30 DU/60 SU 30 Burpees * Team Relay. All members of each team must complete entire WOD. Once first team member is off of rower...Read More

STRENGTH: (12 minutes) Even Minute: 5 DL (275/185) Odd Minute: 12 HRPU MetCon: 8 min AMRAP 3-6-9-12 etc..Pull Ups 200 m SprintRead More

STRENGTH: (12 MIN) BACK SQUAT: E3MOM 4X2 @ 90% MetCon: For Time 35 Bear Complex (115/75)Read More

STRENGTH: Bench Press MetCon: TABATA Pull UPs Air Squats Push Ups Tire Flips KBSRead More

STRENGTH: (18 minutes) E2MOM 1 squat clean + 1 front squat 75% of squat clean 1-1-1-1-1-1-1-1-1 MetCon: 20 Min cut off Death By EMOM 9 Thrusters (75/55) 9 over the bar burpees *scale reps to 7 as neededRead More

STRENGTH: (20 minutes) Strict Press 6×2 @ 80% 1 x max effort @ 5o % MetCon: For Time 30 DL (225/155) 10 HSPU 20 hang power clean (135/95) 10 HSPU *10 box jumps every time you break in any exerciseRead More

STRENGTH: (17 Minutes to Complete) Snatch Complex 1 Power Snatch + 1 Hang Power Snatch @ 70 % of Power Snatch 1-1-1-1-1-1 MetCon: For Time 23 Cal Row 23 Back Rack Lunge (135/95) 23 C2B 23 Front Rack Lunge (95/65) 23 Pull Ups 23 OH Lunge (65/33)Read More

Strength: (18 minutes) Establish 1RM Strict Press MetCon: Buy in: 28 Burpees 2-8-2-8-2-8-2-8 Push Press (95/65) K2E 28 DU after each round Cash Out: 28 BurpeesRead More

STRENGTH: Front Squats 15×1 E2MOM 3-3-3-3-3-3 @70% MetCon: 12 Min AMRAP 40 Med ball cleans (20/14) 400 m runRead More

Partner WOD 1: 16-12-8-6-2 Power Snatch (95/65) Back Rack Lunge 2-6-8-12-16 T2B Tire Flip *Partner Tag In Team WOD 2: Rowing RelayRead More