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“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]

Strength: Power cleans 3-3-3-3-3 Then, for time -Power clean and burpee ladder: 10 cleans (135lb/85lb) 1 burpee 9 cleans 2 burpees 8 cleans 3 burpees 7 cleans 4 burpees 6 cleans 5 burpees 5 [...]

Skill: Barbell Jerk 20min AMRAP 10 Ring dips 10 dumbbell push ups 5/5 OHS with dumbbell or kettlebell (24/16k)                

Strength: Front Squats 3-3-3-3-3 Then, for 20 minutes, start with 5 reps of each of the following, increase by 1 each round. Burpee tuck-jump Stationary reverse lunge (same number of reps on each [...]

Team WOD – Relay Races Teams are four are formed then of the four partners are formed. Of each partnership only one athlete works at any given time. Partner A and B alternate the following [...]

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“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats