WOD: A. Strict PU 6×8 B. 3 Rounds 15 Burpees 25 Ring Dips 1 Lap Farmers Carry (1.5/1) 400M Run Sport: A. Weighted PU 6×8 B. 3 rounds 20 Burpees 20 Ring dips 1.5 lap Farmers Carry (2/1.5) 400m Run C. Bear Complex Practice -Results to Comments!Read More

WOD: A. Back Squats 4×5 @65% B. AFAP 40 Back Squats (135/95) From the ground 12 Wall walks 80 BW Lunges 40 HR Push ups Reps may be partitioned any way. Sport: A. Back Squat 5×8 B. AFAP 40 BS (165/125) From the floor 40/24 HSPU 80 BW lunges 60/40 HR Push ups Partition any...Read More

WOD A. Snatch 4×3 @65% B. 3 rounds 400m Run 10 P. Snatch (95/65) 15 T2B Sport A Snatch + Snatch Balance 4×1+2 B. 3 Rounds 400m Run 10 P Snatch (135/95) 15 T2B -Post Results to Comments.  Read More

WOD A Make Up Snatch/C and J/Back Squat/Front Squat B. In Teams of 2-3 for time. 150 Wallballs 150 weighted Sit-ups 100 Cal row 100 dips 800m run as team. Sport A. Make up Lift. B. Granite Games WODRead More

WOD A. Back Squats 6×5 @75% B. 10-8-6-4-2 Push Jerk (135/95) T2B BFB Sport A. Back Squats 5×5 (2 pause -3 Regular) B. 10-8-6-4-2 Push Jerk (185/145) T2B BFB -post results to comments.  Now.  Do it.Read More

WOD A. Snatch 6×3 @ 75% B. 4 rounds 4 min AMRAP 5 Russian Swings (2/1.5) 10 OH plate Lunges (45/35) 5 Push ups 1 min rest b/t rounds Sport A. Snatch 5×3 (TNG) B. 4 Rounds 4 min AMRAP 5 Am. Swings (2/1.5) 10 OH plate Lunges (45/35) 8 HR Push ups 1 min...Read More

WOD A Muscle up Progressions B. 4 Rounds Max BW Bench Press Max 500m Row Max 400m Run 2 min rest BT Each effort. Sport A. Bar Muscle Ups 5×5 B. 4 rounds Max BW Bench Max 500M Row Max 400m Run rest 2 mins b/t each effort. C. For Time: 75 KB Swings 2/1.5...Read More

WOD A. RDL 6×5 B. 4 rounds 10/3 HSPU/Wall Walk 10 Box Jumps (24/20) 12 cal row Sport A. 4″ Deficit DL 5×5 @ 75% B. 4 rounds 10 HSPU 10 Box Jump (30) 18 Cal Row C. 100 Banded GMs Back Extensions 5×10  Read More

WOD A. Clean and Jerk 6×3 @75% B. 14 min AMRAP 5 squat Cleans (155/115) 10 Pull ups 30 DU or 60 singles Sport A. Clean and Jerk 5×3 touch and go at 75% B. 14 min AMRAP 6 Squat Cleans (185/135) 12 C2B 30 DU C. Tabata Planks Assault Bike 10x 30s work/ 30s...Read More

WOD: A. Make up Work Snatch/Clean and Jerk/Back Squat/ Front Squat B. With a partner Compete: 50 Thrusters 95/65 400m Run Together 30 DB/KB snatches (med wt) 20 GI Janes 30 DB/KB snatches 400m Run Together 50 Thrusters Sport: A.Make up work. B. Granite Games WOD 14.1  Read More