Function: A.) Double KB OHS 4×3 B.) 10 min AMRAP 20 Wallball (20/14) OH Plate Carry to grass and back RX/Performance: A.) OHS 4×3 * From Squat Rack B.) 10 min AMRAP 20 Wallball (20/14) Dbl KB OH Carry to grass and back (1.5/1) Compete: A.) OHS 4×3 * From Squat Rack * Add Weight...Read More

Function: A.) Heavy DB KB Complex  Double KB Clean, Squat, press, push press work up in wt. 5,4,3,2,1,1,1,1 B.) 6 rounds   *alt arms each round 8 KB suitcase DL 6 KB Snatch(or Clean) 4 KB OHS(or Front Squat) Perform/RX: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (115/85)...Read More

Function: A.) Make up Lift B.) 5 rounds 10 leg raises (hanging or lying) 10 KB Snatch (5L/5R) Or 20 1 arm swings (10L/10R) Perform/RX: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 5 rounds 10 T2B 10 Hang Snatch (95/65) Compete: A.) Make up Lift or Front...Read More

Function: A.) Make up Lift or TGU 5x 4 (2L,2R) Perform/RX/Compete: A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep All Levels: WOD FOR DOGS 3 rounds 1 min per station, 1 min rest between rounds Thrusters (75/55) KB Swings (1.5/1) Jumping Air Squats Lateral Burpees 5m shuttle sprints  Read More

Function: 4 rounds A1) Sprint to grass and back A2) Dumbell Snatch x6 (3L/R) *Rest 1 min. DB should be heavy as possible. Do not sacrifice form B.) For time: 10 Ring Rows and 10 Push-ups 40 KB DL 10 Ring Rows and 10 Push-ups 30 Goblet Squats 10 Ring Rows and 10 Push-ups 20...Read More

All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person...Read More

Function: A.) KB Clean and Press Single arm. 5 min. AMRAP (Switch arms as needed) B.) 5 rounds 12 Dbl KB Deadlift 9 Dbl KB Swings 6 Dbl KB Push Press Perform/RX/Compete: A.) Clean and Jerk 1 RM B.) “DT” 5 rounds: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 STO (155/105) or “Heavy...Read More

    By Jenna Martindale We’ve covered how to treat rips in the past but today we’re giving you some tips on how to prevent them all together.  Can anyone else hear Josh’s voice echoing something about chalk in the woods? Whether you’re a chalk monster or not, there are a few things you can...Read More

Function: A.) DB KB Front Squats 5×5 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 Weighted sit-ups Lunges w/plate OH Perform/RX: A.) Front Squats 5×3 w/ pause 1st rep * 3 strict C2B Pull ups between B.) For time: 24-16-8 T2B Lunges w/plate OH Compete: A.) Front Squats...Read More

Function: A.) DB – KB Press 5×5 *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 50 single unders including start Perform/RX: A.) Strict Press (Front Rack) 5×5 *No missed Reps *in between sets Pistol Work. B.) For time: 150 wallballs (20/14) Every 2 min do 30 DU including...Read More