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Strength: 20 minutes to establish a 3 rep max low-bar squat Then, 12 minute AMRAP of: Squats* 10 Burpee box-jumps (24/20″) Run 200m * Big Dawg = 5/5 one-arm OHS with KB (24/16k) The Pack = [...]

Strength: Snatch – 3 position drills. This is a skill day; the strength portion today is unscored (unless you are on fire and want to go for a PR). Then, 4 rounds for time (with 15 minute [...]

Strength: Bench Press – 20 minutes – work to a heavy set of 3 Then, 15 minute AMRAP of: 75m Uneven farmers’ carry (53&40lb/45&26lb) 10 True push-ups (hands on [...]

Today’s WOD is from the Garage Games “Mayhem in the Mountains” competition that many of us will be attending… We will probably run through this twice with a short break in [...]

Strength: Overhead squat – work to a heavy set of 3 If your shoulders cannot endure this so soon after doing Fran this week, work on your “goat” (the thing that you avoid cause [...]

Looks like Deadlift Friday came early! I’d like to say it was due to Tiny’s b-day but we had it planned that way. Happy B’Day Matt (AKA Tiny – AKA Hanz)!!! Strength: [...]

“Fran” For time, 21-15-9 of: Thruster (95/65lb) Pull-up If you just completed the Elements class, you did Fran last week… and you get to do it again (perhaps less scaled?). [...]

Strength: Cleans – 3 position drills (from floor, above knee, hi-hang). Work to 75% of 1-rep max weight. Perform 5 sets of 1 rep, pausing at each position. Rest 60 seconds between each rep. [...]

The “Filthy Fifty” 50 Box jumps (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (16/12k) 50 (steps) Walking lunge (left/right =2) 50 Knees to elbows 50 Push press (45/35lb unloaded [...]

Partner Up! For time: Partner A holds barbell in front rack (185/120) while Partner B rows 1500m Partner A holds a static ring plank while Partner B completes 100 burpees Partner A holds a static [...]