Saturday Games
Tic Tac Toe” Teams of 3 For Time (30-40 Minute Time Cap): 3 Rounds: 60/45 Calorie Row or Bike 45 Toes to Bar Then 45 Thrusters (95/65) 45...
You Sunk My Battleship
Clean and Jerk Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Muscle Cleans 2 Tall Squat Cleans 1 Push Jerk 1 Split Jerk *Starting at 0:00,...
Thursday Laces Out
“Laces Out” AMRAP 18: 6 Chest to Bar Pull ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Body Armor 3 Giant Sets:...
Gettin in the Dirt on a Wednesday
“Dirt Devil” On the 4:00 x 5 Rounds: 5 Devil Presses (50’s/35’s) 10 Over-and-Back Hops Over Dumbbells 15 Double Dumbbell Squats...
Tuesday Underground
WOD “Underground” For Time: 100 Double Unders, 50 AbMat Sit-ups 25 Kipping Handstand Push-ups 80 Double Unders, 40 AbMat Sit-ups 20...
Saturday Mind Eraser
Mind Eraser” AMRAP 30: 7 Power Cleans (135/95) 7 Burpees 7 HSPU 200 Meter Run
Friday Capacity
Capacity Builder For Time: 21-18-15-12-9-6-3: Unbroken Deadlifts (185/135) WOD: “Red Zone” 21-15-9-15-21: Hang Power Snatch (75/55)...
Hot Thursday
“Hot Route” For Time: Buy-In: 1 Mile Run Directly Into 3 Rounds: 50′ Single Dumbbell Overhead Walking Lunge (Left) 50′ Single Dumbbell...
Hump Day
21-18-15-12-9: Kettlebell Swings (55/35) Kipping Handstand Push-ups After Each Round: 50′ Handstand Walk Row Conditioning 4 Rounds: 30/21...
Strength Tuesday
Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power...
