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Strength: Deadlift 5-5-3-3-3-3 Then, for 20 minutes, perform the following partner/team workout: One partner does deadlifts (155/95 lb) while the other partner does tire flips until relieved by [...]

Nobody ended up doing yesterday’s WOD, so we are doing it today. Rx is a 20lb med ball. Med ball must touch the floor between each combo. Also – make sure to get the full extension [...]

Skill practice: Medicine ball cleans, wall balls, med ball clean to wall ball combo Then, for 10 minutes perform the following partner workout: One partner performs med ball clean to wall ball [...]

Strength/Skill Practice: Bench press – 5×5 – for load but not to failure Then three rounds for time of: 15 Deadllifts (155/115lb) 15 Burpees 15 Thrusters (95/65) 15 Pull-ups [...]

Strength/Skill Practice: Cleans 5×5, for load but NOT to failure. Form over weight! Then, as many rounds as possible in 20 minutes of: 20 KB swings (24k/16k) 20 True push-ups 10 Hang power [...]

Happy Valentine’s Day! You know we had to do one of the named “girl” workouts for the holiday so we modified “Betty” to make her “Hot Betty.” [...]

Run 400m 15 Deadlifts (225/135lb) 15 Wall balls (20/14lb) Run 800m 10 Deadlifts 10 Wall balls Run 1200m 5 Deadlifts 5 Wall Balls Run 1600m …but be prepared for some surprises thrown in [...]

Strength:  Overhead Squat/Snatch Balance – 3×3 for both (for form not weight) Then, AMRAP 20 minutes of: 5 Rope pull-ups 5 Handstand push ups 10 Ring dips Finisher: 10 Skin the cats on [...]

Strength:  Front Squat/Clean-  3×3 for both (for form not weight) 4 rounds for time, using one barbell (135/95lb) for all, of: 10 Deadlifts 10 Hang power clean 10 Push press (HINT: [...]

Strength/Practice:  Handstand push-ups (or progression) Then,  20 minutes AMRAP of: 5 Thrusters (95/65lb) Row 250m 40m Lunge with plate (45/25) Finisher: GHD sit-ups, 3 rounds 15 reps each