Skill: Rope Climb Practice. A) Rope Climbs B) Muscle Up Progressions/Pull up progression Advanced 10 min. EMOM – 1 Rope Climbs – 2 Muscle Ups WOD: “Diane” 21-15-9 – Deadlifts (225/155) – HSPU ***Extra Credit 6rnds – 250m Row, rest 60 seconds after each row.Read More

Skill: 10 minutes to find max unbroken double unders, or DU practice WOD: 3 rounds for time of: – Row 50 calories – 150 double-unders – 50 walking lunges  Read More

Strength: 20 min. to find:1 Rep Max Snatch WOD: 12-9-6-3 – Push Press (155/105) – Strict Pull UpsRead More

Strength: Front Squat 7×3@ 90% WOD: 12 min. AMRAP – 12 Kettlebell Swings (55/35) – 12 Burpees – 12 Toes To BarRead More

Open Gym 1-2pmRead More

Teams of 2: – 125 Double Unders – 100 Wall Balls(20/14) – 75 Burpees – 50 Box Jumps (24/20) – 25 Single Arm Alternating KB Snatches(55/35) * 20 minute time cap.Read More

Strength: Back Squat 3×10 @70% WOD: For time: – Row 1,000 meters – 21 KB Swings(55/35) – Row 750 meters – 15 KB Swings – Row 500 meters – 9 KB SwingsRead More

WOD: 21-15-9 – Wall Balls (20/14) – Box Jumps (24/20) – V-Ups 9-6-3 – Power Snatch (115/65) – Sit UpsRead More

Strength: Deadlift 10-8-6-4-2 WOD: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Wod: Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans, (135/95) 20 muscle-ups To check your Open scores click here.Read More