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Strength: Overhead squat 3-3-3-3-3 Then, five rounds for time: 10 Overhead squats (95/65lb) 10 Push-ups with hand release 10/10 One-arm kettlebell swings (24/16k)

For time: Ten rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats) 21-15-9 of Power clean (135/95#) and grasshoppers Run 1 mile  

Strength: 3×5 Cleans AMRAP 15min 5 Power Cleans (165/105#) 9 Box Jumps (30/24″) 200M run                           [...]

3 or 5 rounds of 5 min of work and one minute of rest in a “Fight Gone Bad” format KB Swings (24k/16k) Abmat/GHD sit-ups DB Thrusters (35/20#) Pull Ups Burpees

Skill: Medicine ball cleans and med ball clean to wall ball combo Then, partner up… for 15 minutes – one partner will perform as many med ball cleans to wall ball combos (no [...]

Strength: Back squat 5×5 Then, as many rounds and reps as possible in 15 minutes of: 21 Thrusters (45/35lb) 15 Kettlebell swings (24/16k) 9 Chest-to-bar pull-ups         [...]

Happy Halloween! Five rounds for time: 10 plate complex (pick it up, put it over yer head, lunge left and right, put the plate down, burpee = 1) Rx = 45lb or 20lb dumbbells/35lb or 15lb dumbbells [...]

John and Emily’s 4 person team WOD    team member 1 deadlifts while team member 2 completes 15 burpees, then switch    team member 3 sledgehammers while team member 4 sprints 200m with a [...]

“Tabata Fight Gone Bad” Tabata intervals are 20 seconds of work followed by ten seconds of rest. Complete 8 intervals of each exercise before moving onto the next. There is no [...]

Strength: Bench press 5×5 Then, as many rounds and reps as possible in 15 minutes of: 5 Wall walks 10 Ring push-ups with toes on bench 200m Sprint             [...]