Fitness: A.) KettleBell Complex 2 kb swing + 1 KB Snatch + OHS 4×1 (1L/1R) B.) 5 Rounds w/partner You go 1 round, I go 1 round 5 Dips 8 Step ups (24/20) Bear crawl <–> 8 Step ups (24/20) 5 Dips Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) 5 Rounds...Read More

All Levels: A.) Make up lift Fitness: B.) EMOM – 15 min 1st min – 6 KB snatch (3L/3R) Run to grass and back 2nd min – 10 weighted lunges 3rd min – 30 sec HS hold Perform: 1st min – 3 squat snatch (135/95) Run to grass and back 2nd min – 10 weighted...Read More

Fitness: A.) KB/DB Snatch – 4×3 (3L/3R) B.) 8 rounds 200 M run/250 row 10 KB Swings (1.5/1) Rest 30 Sec Perform: A.) Snatch – 4×1 @ 80% B.) 8 rounds 200 M run/250 row 5 Hang Power Snatch (115/65) Rest 30 Sec Compete: A.) Snatch – 4×1 @ 80% Drop sets – 3×3 –...Read More

Fitness: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 100 Single Unders after each round Perform: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 50 DU...Read More

Fitness: A.) Back Squats – 8×7 B.) 4-8-12-16-20 Push Press (75/55) Air Squats 1 lap run after each round Perform: A.) Back Squats – 8×10 B.) 5-10-15-20-25 Push Press (95/65) Air Squats 1 lap run after each round Compete: A.) Back Squats – 10×10 B.) 5-10-15-20-25 HSPU Lunges 1 lap run after each roundRead More

Fitness: A.) 2 KB / DB Snatch + 2 OH squat 6×1 L/R B.) 4 min AMRAP 4 Med Ball Slams 8 Burpees 12 Wallball (20/14) 16 Mountain Climbers 3 min AMRAP 4 Med Ball Slams 8 Burpees 12 Wallball (20/14) 2 min AMRAP 4 Med Ball Slams 8 Burpees 1 min AMRAP Med Ball...Read More

Fitness A.) Back Squat – 10×7 @65%  B.) 6 min AMRAP 1 double KB thruster 1  Burpee 2 double KB thruster 2 Burpee 3 double KB thruster 3  Burpee and so on… Performance: A.) Back Squat – 10×10 @65% B.) 6 min AMRAP 1 Thruster (95/65) 1 Bar over Burpee 2 Thruster (95/65) 2 Bar...Read More

WOD: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 3-4 rotating: Prowler push across lot to grass and back. Sport: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 2-3 rotating: Prowler push across lot to grass and back.Read More

  WOD: RX and Sport A. RDL’s 5×5 B. AFAP 20 Back Squats (55%-65%) 30 push ups (hand release) 40 KB Swings (1.5/1) 20 STO (Same Wt as BS) –Post results to comments!  Read More

  WOD: A. Clean and Jerk 7 x 2 @ 90% B. 3 Rounds 7 OHS (95/65) 30 DU (2:1) 20m Crawl SPORT: A. Clean and Jerk 7 x 2 @ 90% B. 3 Rounds 7 OHS (115/85) 30 DU 30m Crawl –Results to CommentsRead More