Warm Up: Stretch WOD: 100 Cal. Row 75 Push ups 50 Sit Ups 25 Power Cleans 135/95 100 DU 75 KB Swings 53/32 50 Slam Balls 30/20 25 Pistols

Warm Up: Practice double unders WOD: 12 min. AMRAP 20 Double Unders 15 Thrusters 45lb. bar 10 T2B 5 Burpees

STRENGTH: Deadlift: 8 x 3 @ 80% of 1rm WOD: 3 ROUNDS FOR TIME 15 Deadlifts 185/135 16 KB Front Rack Lunge 53/32 17 KB Swings 53/32 Time Cap: 6 […]

Warm Up Hand Stands For Time WOD: 4 Rounds for time Run 1 lap 12 Pull Ups 10 Deadlifts 225/135 8 Kettle Bell Swings 70lbs/53lbs 4 HSPU

Strength: As a class Bring Sally up, Back Squats with 45/33lb Bar. WOD: 80 Floor press for time RX (155/75) Every time bar is dropped there will be a tower run penalty. […]

10-15 minutes of Muscle Up Progression Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups/3 Pull ups/6 Rings rows. […]

 U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based […]

Gator Hero WOD 8 rounds 5 Front Squats 185/125 26 Ring Push Ups

Strength: 15 min stretching WOD: 15 min AMRAP 8 slam balls 30/15 8 Dead Lifts 185/135 8 Burpees over bar