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Strength: Deadlift Friday! Determine your target weight for a heavy set of 5. Then perform limited reps, bumping the weight each time to get to your target weight: 5-3-2-1-1-5 (the last set of 5 [...]

Today marks the anniversary of Operation Red Wings, as such we are doing “Murph.” Please allow 10 minutes to warm up prior to the scheduled class time as this WOD can take some time. [...]

Strength: Power clean – start with an unloaded bar. Every minute on the minute for 10 minutes perform 2 reps, adding weight each time to work to a maximal weight. Then, 12 minute AMRAP of: [...]

Strength: Squat ladder – calculate from your last 3 rep max (if you don’t have one, establish one) 8 reps@75% 5 reps@80% 5 reps@85% 3 reps@90% 3 reps@95% Then, AMRAP for 3 minutes of: [...]

Strength: Pause bench with commands. 5 reps with empty bar, then reps bumping the weight: 2-2-2-1. Make sure you follow the commands on your last rep – start, pause, rack – or you [...]

“Fight Gone Bad” Count all reps. Perform 1 minute of each exercise – complete three rounds with one minute of rest between the rounds. Wall Balls (20/14lb) SDHP (75/55lb) Box [...]

Strength: Deadlift Friday!! – work to a maximal set of 3 Then, 12 AMRAP of: 3 Wall walks 10 Ring dips 10 Power cleans (135/85lb)

Strength: Squat – Calculate from your last maximal set of 3. 8 reps@75% 5 reps@85% 1 rep@90% 1 rep@95% Rest at least 2 minutes between sets. Then, 4 rounds for time of: Run 200m 20 Pull-ups [...]

For time: Run 1600m 150 Double-unders 50 Burpees 15 KB swings (30/20k) Run 800m 100 Double-unders 35 Burpees 15 KB swings Run 400m 50 Double-unders 20 Burpees 15 KB swings

Today’s WOD is an untimed barbell complex. Perform 7 rounds of this complex, increasing in weight each time and resting as much as you want between rounds. Once you pick up the barbell you [...]