Pre-workout strength Every 2:00 for 5 sets: 1 deadlift 1 clean pull 1 hang power clean 260108 AMRAP - RX - AMRAP 10: 1 power clean (125/185 lb) 1 bar muscle-up 7 burpees - Add one rep to power cleans and bar muscle-ups until time expires. - INTERMEDIATE - AMRAP 10: 1 power clean (95/135...Read More

260107 For time: - RX - 3 rounds for time of: 800-m run 80 air squats - INTERMEDIATE - 3 rounds for time of: 600-m run 60 air squats - BEGINNER - 3 rounds for time of: 400-m run 25 air squats - MASTERS 55+ - 3 rounds for time of: 600-m run 60 air...Read More

260106 For time: - RX - For time: 2:00 plank hold 30 box jump-overs (20/24 in) 100-m DB farmers carry (35/50 lb) 2:00 plank hold 20 box jump-overs 100-m DB farmers carry 2:00 plank hold 10 box jump-overs 100-m DB farmers carry - Use two dumbbells. - INTERMEDIATE - For time: 2:00 plank hold 30...Read More

260105 For load: - RX - On a 20:00 clock: For load: 1 snatch - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd - MASTERS 55+ - Same as Rx'dRead More

260104 For time with a partner: - RX - 6 rounds for time with a partner: 16 back squats (125/185 lb) 6 rope climbs - INTERMEDIATE - 6 rounds for time with a partner: 16 back squats (95/135 lb) 2 rope climbs - BEGINNER - 6 rounds for time with a partner: 16 back squats...Read More

260103 AMRAP - RX - AMRAP 20 with a partner: 25 box jump-overs (20/24 in) 25 power snatches (65/95 lb) 25 overhead squats (65/95 lb) 25 v-ups 25-cal bike - Step down from the box. - INTERMEDIATE - AMRAP 20 with a partner: 25 box jump-overs (20/24 in) 25 power snatches (55/75 lb) 25 overhead...Read More

Pre-workout skill 3 sets: :30 single-unders :30 rest :30 running-step single-unders :30 rest :30 double-unders :30 rest - Build to a challenging skill. 260102 For time: - RX - For time: 21 ring dips 42 AbMat sit-ups 50 double-unders 15 ring dips 30 AbMat sit-ups 50 double-unders 9 ring dips 18 AbMat sit-ups 50 double-unders...Read More

Happy New Year! Enjoy the following At Home WOD. At Home - AT-HOME - For time: 42 DB deadlifts (35/50 lb) 21 pike push-ups 30 DB deadlifts 15 pike push-ups 18 DB deadlifts 9 pike push-ups - Use two dumbbells.Read More

250131 For time: -RX- 5 rounds for time: 400-m run 400/500-m row - INTERMEDIATE - 4 rounds for time: 400-m run 400/500-m row -BEGINNER- 3 rounds for time: 400-m run 400/500-m row - MASTERS 55+ - Same as Rx'dRead More

251230 4 x AMRAP 4: - RX - 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups - Rest 2:00 between rounds. - INTERMEDIATE - 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6...Read More