STRENGTH: 12 Minutes EMOM @ 85% of PC 1 Power Clean + 1 Front Squat MetCon: 6 RFT 5 Power Snatch (95/65) 5 OHS (95/65) 5 High Box Jumps (30/24)  Read More

STRENGTH: (20 Minutes to Complete) Back Squat 3×3 @ 90% MetCon: 14 Min AMRAP 50 DU/100 SU 40 WB (20/14) 30 T2B 20 Burpees 10 DL (225/155)Read More

STRENGTH: (26 MINUTES) STRICT PULL UPS 7X5 BARBELL ROWS 5X5 SLED HIGH PULLS 3X1 MetCon: For Time: 20 STO (135/95) 200 m run 10 STO (135/95) 300 m run 5 STO (135/95) 400 m runRead More

Warm Up: Row + Sled Drag Relay MetCon: Partner WOD 5 Min Max Effort WB -2 Min Rest 4 Min Max Effort K2E -1 Min Rest 3 Min Max Effort Hang Power Snatch (95/65) -1 Min Rest 4 Min Max Effort HRPU -2 Min Rest 5 Min Max Effort Back Squat (95/65)Read More

SKILL/STRENGTH: (20 MINUTES ) Rope Climbs (10)/Legless Rope Climbs (7)/Wall Walks (20) MetCon: 4 Min AMRAP 5 DL (225/155) 30 DU *Rest 5 Minutes (change weight) 4 Min Cut Off 30 Cal Row AMRAP GTO (135/95)      Read More

STRENGTH: Strict Press (20 minutes to establish 3RM) MetCon: 3RFT 21 KBS (70/53) 12 C2B 200 m run with bumper (45/25)Read More

STRENGTH: Back Squat (30 Minutes to Complete) 6 x 6 @ 80% across MetCon: For Time 9-6-3-6-9 Front Squats (155/115) Burpee Over the Box – Box Jumps (24/20) *400 m sprint at end of WODRead More

STRENGTH: (20 Minutes) Snatch Balance: 3-3-3-3-3 @ 80% MetCon: 4RFT 7 HSPU 14 T2B 21  DU/42 SURead More

MetCon: “Fran” 21-15-9 Thrusters (95/65) Pull Up STRENGTH: Clean Complex E2MOM @ 80% 1 power clean + 1 hang power clean + 1 squat clean + 1 split jerk 1-1-1-1-1-1-1-1Read More

STRENGTH: Bench Press @ 75% 3-3-3-3-3 MetCon: Partner tag in: (Partner must complete and tag other partner in once wod is complete) 21-15-9 KB Snatch (53/35) Tire Flip *partners may help each other on tire flips if neededRead More