WOD Buy In: - Push-ups x 3 pause rest sets to failure - Pull-ups x 3 pause rest set to failure For time 5 [...]

WOD For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 [...]

Strength Deadlifts 7 rep max WOD 20 minutes on the clock 3 Rounds 18 Cals 20 Burpees Rest 3 minutes [...]

Warm Up 3 minutes of DU review and practice Strength Squat Cleans -modify as power if need be Build to [...]

Warm Up Side T plank with reach x 20 alternating Paloff squat to press x 8 ES Active Hang Strength [...]

WOD 12 Days of Christmas 1. Bear Complex (95/65) 2. Barbell Rows (95/65) 3. KB Snatch (53/35) 4. Front Squat (95/65) *from the floor [...]

Warm Up Chest Primers Holds Then 3 minute AMRAP Strength DB Bench Press 4 x 12 [...]

Strength Front Squat 7-7-5-5-5-3-3-3 Rolling Clock of 2:30 WOD 5 x EMO3M 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 [...]

Warm Up Posture Reset Banded Pull Apart Left Farmer Carry Banded Pull Apart Right Farmer Carry Bent Over Banded Pulls [...]

Warm Up Double Under Practice- 2 minutes Then 3 minutes AMRAP 8 MB Deadlifts 8 MB Thrusters 8 Up Downs Then Single Leg RDL [...]