1. Annie & Karen

        Strength Tempo Front Squat 4-4-4 Snatch 3x1 at 75% 1RM Wod Karen vs Annie For time: 30 Wall Balls, 20/14 lbs 50 Double Unders 50 AbMat Sit-ups 30 Wall Balls, 20/14 lbs 40 Double Unders 40 AbMat …Read More

  2. Heavy Singles

      1 rep max snatch 1 rep max clean & jerk 1 rep max front squats Wod For time: 50 Burpees…Read More

  3. Don’t skip Leg Day!

      Back Squat 1x4 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x2 at 85% 1RM Back Squat 1x91 at 90% 1RM Every 2 mins for 12 mins: Back Squat 6 Back Squats, 70% 1RM Wod 4 rounds for time of: 20 Box…Read More

  4. Deadlifts

      Deadlift 5-5-5-5-5-5 Clean & Jerk 3x2 at 70% 1RM Clean Pull 3x3 at 90% 1RM Clean Deadlift 3x3 at 100% 1RM 21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks…Read More

  5. God bless America!

      Wendler Overhead Squat 5-5-5-5-5-5 Skill Every 2 mins for 12 mins: Halting Snatch Deadlift + Hang Snatch + Snatch Wod For time: Row Calories, 30/20 lbs, m 8 Strict Pull-ups 30 Squat Snatches, 115/7…Read More

  6. Kettlebell Fun

          Front Squat 6x5 at 70% 1RM   Wod Complete as many rounds as possible in 20 mins of: 10 Kettlebell Deadlifts, 70/53 lbs 10 Kettlebell Goblet Squat Thrusters, 70/53 lbs Run, 400 m…Read More

  7. Shoulder Crusher

        Wendler 5-5-5 (Deload) Rnd 1 60% of 1RM - 5 Reps Rnd 1 65% of 1RM - 5 Reps Rnd 1 50% of 1RM - 5 Reps Strength Every 1 min for 15 mins: Split Jerk 2 Split Jerks, 80% 1RM Wod Complete as many roun…Read More

  8. DT time

    Wendler Every 1:30 for 16 mins: Clean & Jerk 1 Clean & Jerk, 80% 1RM Every 1:30 for 16 mins. Wod DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerk…Read More

  9. Team Series

    strength Deadlift 5-5-5-5-3-3 Wod 9-15-21 reps, for time of: Thruster, 95/65 lbs Lateral Burpee Over Barbell…Read More