1) DeadLift 3 sets of 3 reps @ 80% 2) Complete as many rounds as possible in 10 minutes of: 30 double unders 15 ground to overhead (75/55lbs)   Optional Core Work: Max Knee-Ups in 1 minute Rest 2 mins. Unbroken Plank Hold for time Rest 2 mins. Max Toes To Bar in 1 minute Read more »

0- 10 min Amrap 400m Run 10 Knee ups 5 push ups 10-20min Amrap 400m Row 10 V ups 5 Burpees 20- 25 min Amrap 50 Double Unders 20 sit ups Read more »

1) Split Jerk 3 sets of 3 reps @80% 2) 3 Person Teams Complete: 400m run with wall ball 90 Wall Balls(20/14lb) 60 Power Snatch (115/65lb) 30 Syncronized Burpees onto plate(45lb) 10 Rope climbs RX+ WB 30/20 PS 135/75 BURPEES- 2X45s Optional Core Work: Tabata Crunches Tabata Toes To Bar Tabata Hollow Hold Read more »

1) Front Squat 3 sets of 3 reps @80% 2) Complete for Time: 500m Row 40 Kettlebell Swings (24/16kg) 30 Ring dips 20 ground to overhead (45/25plate) 10 Handstand Push Ups Optional Core Work: 2 Rounds For Time: 25 x Sit-Ups 25 x Knee-Ups 25 x Mountain Climbers 25 x Leg Raises Read more »

9am class only PET ROCK  Partner WOD 1600m row buy in switch every 200m cash in  80 pushups 70 wall balls 24/14 60 box jumps 24/20 50 kb swings 24/16 40 deadlift 185/115 30 burpees over bar 300 double unders cash out Read more »

1) Power Clean 3x4 @ 50% 2) With a Partner complete as many rounds as possible in 20 minutes of 5 Handstand Pushups 10 Pullups 20 Double Unders 200m Run Read more »

1) DeadLift 3 sets of 5 reps @ 60% (deload week) 2) Open WOD 14.4 In 14 minutes complete as many rounds as possible of 60 Cal Row 50 Toes to Bar 40 Wallballs (20/14) 30 Cleans (135/85) 20 Muscle Ups Optional Core Work: 50 x Russian Twists (use a KB if able) 40 x Read more »

1) Pullups: All Levels- 1 min Hollow Hold hanging from bar, then 3x5 kipping swings with straight arm pull down. Then Level 1 - 3 x 5 Negative Pullups Level 2 - 3 x 5 Unbroken Kipping Pullups Level 3 - 3 x 5 Unbroken Butterfly Pullups 2) Complete 3 rounds of the following for Read more »

1) Push Press 3 sets of 5 reps @ 60% (deload week) 2) With a Partner, Accumulate the following however you would like 50 Shoulder to Overhead (135/85) 100 Burpees over Bar 100 KB Swings (24/16) 1000m row each RX+ S2OH (165/105) KB Swings (32/24) Optional Core Work: 50 x Spiderman Planks 50 x Crunches Read more »