WOD 3 Rounds for Time IN TEAMS OF THREE -75 Power Snatches 75/55 -100/75 Calorie Bike -800m Team Plate Run 45/25 1 athlete works at a time, except on the run […]

WOD For Time: 21 Overhead Squats 115/65 21 Cal Row 21 Power Cleans 115/65 KB Tower Run 21 Pull-ups 400m KB Run (54/34) 21 Power Cleans (115/65) 21 Cal Row 21 […]

Strength Deadlift 65%/4 70%/4 75%/4 80%/3 85%/2 WOD “Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)

Strength Shoulder Press 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 WOD 4 Minute AMRAP 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 4 Minute AMRAP 21 Calorie Row 21 […]

WOD: 50 Cal Row 50 Box Jump Overs (24/20″) 50 Deadlifts (185/125) 50 Wallballs (20/14) 50 Ring Dips 50 Wallballs (20/14) 50 Deadlifts (185/125) 50 Box Jump Overs (24/20″) 50 […]

Strength: Bench Press 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5@ 85% WOD “Nancy” 5RFT: 400m Run 15 OHS (95/65)

Strength: Deadlift 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5@ 85% WOD: 21 – 15 – 9 Calorie Bike Kettlebell Swing (53/35) then directly into… […]

Strength: Shoulder Press: 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD: AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 […]

Strength: Back Squat 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD: “Heartbreak Kid” 3 rounds 10 Front Squats  (185/135) 20 C2B 50 […]