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Warm-up & Mobility: 15 Minutes Conditioning: 5 Rounds of – AMRAP 3 minutes of: 7 Thrusters (95/65lb) 30 Double unders 1 min rest AMRAP 1 minute of: Pull Ups 1 min rest Score is total [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch: 6×2 across @ 80-85% – 60-120 sec rest between sets Conditioning: For time – 21-18-15-12-9-6-3 reps of – Burpee TTB [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – Focus on form – bar placement (high vs. low.), squeezing bar and thinking of squeezing elbows back to touch, short methodical [...]

Warm-up & Mobility: 15 Minutes Strength: 1R Heavy Clean Conditioning: 15-12-9-6-3 for time of: Power Clen (135/95lb) Burpee Over Bar Click here to sign up for today’s class. See [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU progressions Conditioning: “Diane” – for time 21-15-9 for time of: Deadlift (225/155lb) HSPU Click here to sign up for today’s [...]

Warm-up & Mobility: 15 Minutes Strength: 7×1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk (climbing in weight each set to heaviest possible) 60-120 sec rest between sets [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Lipstick on a Pig” (CFNE) 1000 Meter Row “Buy-In” Immediately into 6 rounds of : 9 Chest-to-bar Pull-Ups 9 Kettlebell [...]

“White” Five rounds for time of: 3 Rope ascents 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead Run 400 meters Today’s WOD is in remembrance of U.S. Army First [...]

Warm-up & Mobility: 15 Minutes Strength:  Snatch – 7 sets of 1 power snatch + 1 hang Snatch (climbing in weight ea. set) approx 2min of rest between sets Conditioning: 15 AMRAP for reps and [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press – work to a heavy 3 reps with a pause Conditioning: 6 rounds of 1 min ea. of work: 12 T2B 18 OH Lunge with plate (45/25#) 6 Burpees and 16 [...]