MetCon: 2 rounds with running clock Minute 0-2: ME Cal row Minute 2-4: 1 clean + 1 FS (185/135) Minute 4-6: Burpees Minute 6-8: K2E Minute 8-10: Rest Etc… *score is total reps for round 1 + round 2Read More

MetCon: Partner WOD 50 WB (20/14) 400 m Run 200 DU (2:1) 100 KBS (53/35) 50 WB (20/14) 100 STO (115/75) 200 DU (2:1) 400 m run 50 WB (20/14) *you go I go 🙂Read More

STRENGTH: (20 minutes) Back Squat 6×2 @ 80% MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull UpsRead More

STRENGTH: (22 minutes) Snatch 3×3 @ 60% 3×3 @ 70% 3×3 @ 80% 1×3 @ 90% *Not TnG MetCon: For Time 500 m row 50 Burpee box jump overs (24/20)Read More

STRENGTH: (20 minutes) Back Squat 5×2 @ 85 % MetCon: 10 min AMRAP 1-2-3-4-5…..etc.. Power Cleans (155/105) HSPURead More

MetCon: With running clock 7 min AMRAP 100 DU (2:1) 50 KBS (53/35) * no rest 3 rounds for time 400 m partner run 30 Pull Ups *no rest 40 box jump overs (24/20) 30 t2b 20 box jump overs 10 t2b * you Go I go format. Record two scores (# of reps from...Read More

MetCon: EMOM 5 Thrusters (75/55) * every 5th minute increase weight by 20 lb (75/55; 95/75; 115/95) * go as long as you can until failureRead More

STRENGTH/SKILL: (20 minutes) 800 m row for time *rest as needed 400 m row for time *post both times MetCon: For Time 1-10 Push Up k2E Box jump (24/20)Read More

STRENGTH: (22 minutes) Clean 3×3 @ 60 % 3×3 @ 70 % 3×3 @ 80 % 1×3 @ 90 % MetCon: 4 RFT 1 squat clean @ 80-85% 10 bar facing burpees 200 m runRead More

STRENGTH: (24 minutes) Power Jerk 4×3 @ 80 % Strict Ring Dips 3×10 + lb as needed MetCon: For Time 15 DL (185/125) 30 Pull Ups 60 DU (2:1) 10 DL (185/125) 20 Pull Ups 40 DU (2:1) 5 DL (185/125) 10 Pull Ups 20 DU (2:1)Read More