Skill: 3 Rnds. 30 sec. Double Unders 30 sec. Handstand Hold 30 sec. Ring Dip Hold 30 sec. Plank Hold then 10 min. EMOM a) 20 Lunges b) 4 Burpee Box Jumps (24/20) 7 min. AMRAP 7 Kettlebell Swings (55/35) 7 Ball Slams (20/15) 7  Air SquatsRead More

Strength: Strict Press 4×8 @65% WOD: Open Test 20 Min AMRAP -50 Wall Balls(20/14) -50 Double Unders -40 Box Jumps (24/20) -40 Toes to Bar -30 Chest to Bar Pull Ups -30 Burpees -20 Cleans (145/100) -20 Jerks(145/100) -10 Snatches (145/100) -10 Muscle upsRead More

Strength: 10 Min. EMOM 3 Deadlifts @ 65% WOD: For Time: – 20 Burpee Bar Hops – 5 Wall Climbs – 20 Burpee Bar Hops – 10 Hang Power Cleans (135/95) – 20 Burpee Bar Hops – 15 HSPU – 20 Burpee Bar Hops – 20 OHS (115/75)Read More

Strength: Front Squat 4×8@65% WOD: 16 min. AMRAP – 10 Power Snatch (115/75) – 10 Hand Release Push Ups – 10 Sit upsRead More

We will begin running heats for the Open at 1pm. The gym will open around 12pm for athletes to start warming up.Read More

WOD: For Time 10-11-12-13 – Kettlebell Swings (55/35) – Wall Balls (20/14) – Box Jumps (24/20) – Power Cleans (135/95) ** After each round 74 Double UndersRead More

Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 lb / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 lb / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 lb / 65 lb.) 14...Read More

Skill: 10 min EMOM Even: 30 Double Unders Odd: 10 Pistols WOD: 10 min. AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20)Read More

WOD: 1st 8 min. AMRAP 10 Wall Balls (20/14) 10 Kettlebell Swings (55/35) 10 Split Jumps REST 3 MINUTES 2nd 8 min. 1000 m Row then AMRAP 20 Push Ups 20 Sit Ups REST 3 MINUTES 4 min. AMRAP BurpeesRead More

Strength: Work to a heavy Double Power snatch WOD: 3-6-9-12-15 – Power Snatch (115/75) – HSPURead More