Strength/Skill: Ring Dips 5-5-5-5 Wt. Pull Up 3-3-3-3 WOD: AMRAP in 12 Minutes Max Rep Push Ups 25 Unbroken Double Unders *Score equals total push ups performed.  Any pause or stoppage in movement counts as a failed rep Additional:Read More

Strength/Skill: 3 Sets: Good Mornings x 12 GHD Sit Ups x 15-20 Lauren’s B Day WOD: 4 Rds For Time: 10 Deadlift 225/155 8 KB/DB Thruster ea arm 55/35 300 Meter Run Additional:Read More

Strength/Skill: 8 Sets: DE Deadlift @ 60% + Bands (2 Lifts every 45 Seconds) WOD: Benchmark Friday!!! 1/2 “McGhee” AMRAP in 15 Minutes 5 Deadlift 275/185 13 Push Up 9 Box Jump Additional:Read More

Strength/Skill: 3 Sets: Bench Press x 5 @ 75% Plyo Push Ups to Box x 6 Rest 2 Minutes WOD: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35...Read More

Strength/Skill:   WOD: Tabata Run Rest 1 Minute Box Jumps Rest 1 Minute Russian KB Swing Rest 1 Minute Sit Ups Rest 1 Minute than repeat *First time through perform 6 Rds of each exercise with 1 minutes rest between.  After the 1 minute rest following the 6th rd of sit ups, repeat the entire...Read More

Strength/Skill:  Handstand Push Ups 5-5-5-5 (For Deficit) Muscle Up Transition 3-3-3-3 Ring Kipping Pull ups w/false grip 2-2-2-2 Strict Muscle Up 1-1-1-1 WOD: 9-6-3 For Time: Thruster 165/115 Muscle Ups Additional: 3 Rds ea for Time: 500 Meter Row Rest 3 Minutes between each roundRead More

Strength/Skill:   WOD: For Time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups Additional:  Read More

Strength/Skill: Pose Running Drills WOD: Benchmark Friday!!! 6 x 200 (2 min Rest btw sets) Additional: Burgener Warm Up x 2 Clean & Jerk 3 x 1 Front Squat 4 x 3Read More

Strength/Skill:  3 Sets: Turkish Get Up x 6 ea Wt. Ring Dips x 8-12 Partner Atomic Drops x 20 WOD:  15-12-9-6 For Time: Deadlift 135/95 Hang Power Clean 135/95 Bar Facing Burpee Additional:  8 Rds Tabata (20 Seconds working 10 Seconds Rest) Alt between Exercises: Box Jump KB Swing Push UpRead More

Strength/Skill: Thruster 10 x 2 use 60% of 1 RM (2 Reps every 60 seconds for 10 minutes) Wt. Strict Pull Up 4 x AMRAP (Alternate Grip ea Set) WOD: AMRAP in 7 Minutes: 7 Single Arm KB/DB Thruster RT Arm 7 Single Arm KB/DB Thruster LT Arm 7 Ring Push Ups Additional: For Time: 15 Rope...Read More