“Pour Some Sugar On Me” Teams of 2: 100 Calorie Assault Bike, 50 Calorie Row 80 Calorie Assault Bike, 40 Calorie Row 60 Calorie Assault Bike, 30 Calorie Row 40 Calorie Assault Bike, 20 Calorie Row 20 Calorie Assault Bike, 10 Calorie Row One athlete works at a time towards these totals. Teammates can break...Read More

1. Snatch EMOMx10: 1 Snatch – you choose the weight 2. Conditioning “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 Extra Credit: 3. Gymnastics Conditioning 5-5-5 unbroken Muscle ups Rest 5 minutes 4-4-4 unbroken Muscle ups Rest 5 minutes 3-3-3 unbroken Muscle upsRead More

21-15-9: Deadlift (275/185) Strict Ring DipsRead More

Open Gym 1-2pm WOD: AMRAP 15: 25 Calorie Row 25 Ab-Mat SitupsRead More

AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs (20/14)Read More

1. Snatch 2 Power Snatches every 30 seconds for 4 minutes – you choose the weight. 2. Conditioning 1000m Row, into: 4 RFT 20 KBS, (55/35)Rx (70/55)Rx+ 60 Double Unders Then, 1000m RowRead More

AMRAP 20: Teams of 2: 5 Strict Pull-Ups 10 Front Rack Lunges w/ fat bar (135/95) 15 Back Squats (135/95)Read More

1.  Strength A.  3×1 Squat Clean B.  3×2 Bench Press C.  3×3 Deadlift 2.  Row Conditioning 25 Calorie Row 25 Box Jumps, 24/20 20 Calorie Row 20 Box Jumps, 24/20 15 Calorie Row 15 Box Jumps, 24/20 10 Calorie Row 10 Box Jumps, 24/20  Read More

“Power Elizabeth” 21 – 15 – 9: Power Cleans (135/95) Ring Dips   then EMOMx10: Odd: 8 Pull ups + 8 Thrusters, 95/65 Even: 8 Pull ups + 8 OHS, 95/65Read More

“Filthy Fifty” 50 Box Jumps (24″) 50 Jumping Pull-Ups 50 Kettlebell Swings (35, 25#) 50 Walking Lunge Steps 50 Toes to Bar 50 Push Press (45, 35#) 50 Hip Extensions 50 Wallballs (20, 14#) 50 Burpees 50 Double Unders 2016 OPEN ATHLETES 1. Conditioning 50 Box Jumps, 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings, 35/25...Read More