Strength 5×2 Front Squat at 90-95# 1RM, rest :90 sec btwn sets. METCON For time: 50 Sit-ups 40-30-20-10 -Wallballs (20/14#) -Kb Swings (53/35#) 50 Sit-upsRead More

WOD For time: 50 Sit-ups 40-30-20-10 -Wallballs (14/10#) -Kb Swings (35/26#) 50 Sit-upsRead More

Strength 5 min EMOM of 5 Power Clean touch and go reps (155/105#) Metcon 4 rounds for time: 500m row 10 Close-grip Bench press (body weight), must be unbroken 5 Muscle-ups Rest 3 minutesRead More

Metcon 20 min EMOM, 5 stations: 1) 12 Thrusters (65/45#) 2) 20 Sit-ups 3) 12 Hang Power Cleans (65/45#) 4) 8 Burpees 5) 75 Jump Rope SinglesRead More

Strength Spend 10 minutes to find a heavy single Push Jerk   Metcon 16 min EMOM, 4 stations: 1) 10 Thrusters (115/75#) 2) 12 Toe-to-bar 3) 10 Shoulder-to-Overhead (115/75#) 4) 12 Pull-upsRead More

WOD 5 rounds for time: 20 Wallballs (14/10#) 400m RunRead More

Open 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315...Read More

Metcon “Light Fran” 21-15-9 Thruster (65/45#) Pull-up Rest 3 min 100 Double unders 800m RunRead More

Strength Spend 8 min to find Heavy Single Thruster then, 3 sets of 2 Deadlift @75-80% 1RM Metcon 3 rounds for time: 200m Row 20 Kb Swings (53/35#) 10 Ring Dips Rest 2 minRead More

Strength Spend 12 min working to a heavy single Snatch WOD 3 rounds, each for time: 500m Row, then: 5 Burpee box jump overs (24/20″) 5 Power clean (135/95#) Rest 3 minRead More