WOD 5 Rounds for Time -5 Cleans -200m Medball Run -30 Sit-ups Rx 185/95 -Lv2 155/85- Lv1 Anything Less *Medball can be carried any way you want *

Warm-up: For time 800m Run 2 Round of “Cindy” (5-Pull-ups/10-Push-ups/15-Air Squats) Strength: Wendler Press WOD “Pistolero Weightlifting Total” Attempt a max snatch and then a max clean and jerk. 8 […]

Strength Wendler Deadlift WOD -15 Russian Kettle Bell Swings -20 Double Unders -400m Row Rx 53/35  Lv2 35/26  Lv1 Anything Less

Strength: Wendler Bench Press 10 Barbell SHRUGS in between each set “GO HEAVY” WOD Tabata -Situps -Shoulder to overhead  with  45/35 plate -Ring Row with elevated feet on box Extra […]

Strength: Wendler Squat Tech Work: 5-10 min. of Overhead Squat, squat from the rack.  Stay light and get warmed up for the WOD. WOD 5 Round for time -6 Burpee […]

Warm-up Medball Skeeball Strength Wendler Bench Press WOD 100 Reps of Bench Press for time Rx 135/95-Lv2 115/65-lv1 95/55 *Every time bar is racked 200 meter run penalty* Extra Credit […]

Warm-Up Every time the name Roxane is mentioned in the song 1 burpee. Strength Wendler Deadlift & Take 20 minutes to establish a 1 Rep Max on Clean and Jerk. […]

Strength Wendler Press WOD 50 Box Jumps 24/20 50 Knee 2 Elbow 50 Wall Balls 20/16 50 Double Unders EMOM 3 Power Cleans 95/65 *Scale weight if needed*

Strength: Wendler Back Squat WOD 20 Calorie Row 15-12-9 Thrusters 75/55 Pull-ups 2 Minute Rest 20 Calorie Row 15-12-9 Front Squat 75/55 Hand Realease Push-ups 2 Minute Rest 15-15-9 Overhead […]

      WOD 800 Meter Run 20 Squat Cleans @ 155/95 20 Bar Over Burpees 1000 Meter Row 10 Squat Cleans @ 185/115 10 Bar Over Burpees 1 Tower […]