200m Run 1,000m Row 200m Run 50 Thrusters (45/35#) 200m Run 30 Pull-ups 200m RunRead More

WOD 3 rounds for time: 500m Row 30 Wallballs (14/10#) 400m RunRead More

WOD 7 min AMRAP of “Cindy” rest 1 min 1,000m Row rest 1 min 7 min AMRAP of “Cindy” *Cindy- 5 pull-up, 10 push-up, 15 squat*Read More

WOD For time: 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#) rest 3 min 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#)Read More

Strength A) Shoulder Press 2-2-2 B) Work to heavy Split Jerk WOD For time: 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#) rest 3 min 500m row 25 burpees rest 3 min 500m row 25 thrusters (65/45#)    Read More

WOD Running clock: 1 min Jumping jacks 2 min Plank hold 3 min Walking lunges 4 min Double unders then; 15 min AMRAP 300m Row 12 Wall balls 20 Abmat sit-upsRead More

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutesRead More

WOD 500m row 50 walking lunges 15 burpees 30 pull-ups 15 burpees 50 walking lunges 500m rowRead More

Strength 12 minutes to work to a Heavy Clean & Jerk followed by; 8 min EMOM of 3 Power Cleans WOD Rx 500m Row 30 Clean and Jerk (95/65#) Rest 3 min 800m Run Scaled 300m row 30 Hang Clean and Jerk (65/35#) Rest 3 min 600m Run      Read More