Warm up. 10 minutes of double under practice Strength 10 minute emom. Everyone starts together. 2 full snatches…Or  2 power of you’re new. WOD. 13 minute ladder. Thrusters 95/65 Burpees 1,1,2,2,3,3,4,4,5,5….. And on and on.Read More

Strength Back Squats- Warm up properly please 5,5,5,3,1+ (base these percentage off of 90 percent of your one rep max) 60%.70%,%75,85%,95% Wod 3 rds 30 Cal. Row (or 23/20 cal bike or 600m run) 15 Power Cleans (185/125)  Read More

Strength-front squat 3-3-3-3-3   Wod 1 7min AMRAP: 3 Snatches 155#, 20 Double Unders Wod 2: For Time: 1000m row, 10 HSPU, 20 pull-ups, 30 sit ups, 40 doubles    Read More

Strength, Bench press 3,3,3,3,3+ WOD wars competitors practice your wod wars skills, mobilize, or row/bike slow pace WOD 5 rounds 14 KB swings 55/35 7 burpees over the box Run 200  Read More

Strength Deadlift 3,3,3,3,3+ No one rep max attempts  Barbaro Wod 1 7 minutes 7 calorie row 7 wall balls Rest 3 Minutes Wod 2 7 cal bike 7 push ups Enjoy!Read More

Strength Press 3,3,3,3,3 Wod 5 Rounds 6 clean and jerks 135/95 2/1 rope climbs run 400MRead More

Strength Backsquat Remember your 90 percent number from last week.. use that 3,3,3,3,3+ 70%,75%, %80,%85,90% Wod 3 rounds 20 Dumbbell snatch (10 each arm) 20  burpees to a 6 inch targetRead More

Strength- Push Press 5,5,5,5,5 Wod 4 Rounds 25 doubles 10 pull ups 25 Kettlebell swings 70/55 Run 400Read More

Warm up- 1000m row Strength- 10 minute emom 2 hang power snatches from the knee Wod 800m run buy in Then 5 Rounds 15 Power Snatch (75/55) 10 Toes to BarRead More

Strength Back Squat 3,3,3,3,3+ 70%,80%,80%,85%,90% You need to warm up before these sets… if you don’t go all out on your 3+ set you are cheating yourself… and the universe.   Wod- 5 rounds for time (we are time capping this, but we are not telling you the time cap) 20 wall balls 15 burpees...Read More