STRENGTH: (22 Minutes) Establish 10RM Back Squat MetCon: 3RFT 15 HPC (95/65) 15 Push Press (95/65) 30 sit ups 400 m run  Read More

STRENGTH: (20 Minutes to complete) Strict Pull Ups 8×5 Strict T2B 8×5 MetCon: (Partner WOD) 15 Minute AMRAP 5 Power Snatch (115/75) 20DU/20SU *One partner works while the other rests. Count total number of rounds.Read More

STRENGTH: (20 Minutes) Power Clean (work up to a heavy TnG double) 2 setsx5rep 3×3 5×2 MetCon: 4RFT 7 Front Squats (155/115) 7 HSPU 1 Farmer’s carry (53/35) *Farmer’s Carry to end of driveway and backRead More

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