WOD: A.) Snatch – 8×1 @ 85% B.) 5 Rounds AFAP 6 Front Squat (135/95) 4 wall walks 15 Cal Row or 1.5 lap run. Sport: A.) Snatch – 6×1 @ 85% – EMOM Snatch Pulls – 4×2 @ 20lbs heavier B.) 5 Rounds AFAP 6 FS (185/125) 9 HSPU- Deficit 15 Cal Row or 1.5 lap run...Read More

WOD: A. Make up lift or work on goat. B. With Partner 40 Pull-ups 2000m Row (Switch every 500m) 60 Front Squats (Double KB or Sandbag) SPORT: A. Make up lift or goat work. B. 3 rounds for time: 5 Muscle Ups300m row15 front squat 155#/105# Accessory work:  3×15 GHD sit-up 15 min. of Handstand...Read More

WOD: A. Work up to heavy 3 rep back squat. B. Fran For time: 21-15-9 Thrusters (95/65) Pull-ups Sport:  A. Work up to heavy 3 rep back squat. B. Heavy Fran For Time: 21-15-9 Thrusters (135/95) CTB Pull-ups  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: A. Pull ups.  5 pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run or 200m row 8 wall balls 20/14 Sport: A. 5 C2B pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run 8 wall ball...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

WOD: A. Make up lift. B. 15 min AMRAP 12 FS goblet 10 single KB push press 1/.5 5 each arm 1 lap run or 250m row Sport: A. Make up Lift. B. 15 min AMRAP 12 double KB Front Squats (1.5/1) 10 Double KB push Press (1.5/1) 1 lap runRead More

WOD: A. Clean and Jerk 5×2 @70% B. Every 2 mins for 12 mins Row 150m 10 burpees Sport: A. Clean and Jerk 5×2 @ 70% B Every 2 min for 12 minutes 200m row 10 GI janes -Feelings to comments  Read More

WOD: A. Pull Ups 5×5 -add wt or work C2B if needed. B. W/ a Partner 40 FS (135/105) from the ground 200 DU 1:2 singles 800m run with 1 Med Ball 20/14   Sport: A. Strict MU Practice 4×2 (Rings should be set low to ground) B. W/ a Partner 40 FS (155/125) from...Read More