amrap in 12 min of: 2 rounds* *5 strict pull ups *10 HR push ups *15 squats plus down and back sled push 225/185 rest 5 min amrap in 12 min of: 2 rounds* *5 strict pull ups *10 HR push ups *15 squats 50 double unders READ MORE

“22” AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row READ MORE

0830 class only…..enjoy the rest of Veterans Day   Hero WOD  “Whitman” 7 rounds for time of: 15 kettle swings 15 power cleans 95/65 15 box jumps 24″/20″ READ MORE

“Fran” 21-15-9 for time of: thrusters pull ups READ MORE

run 1 mile…this is not for time rest then 15 min work on the following complex: 1 squat snatch + 1 hang squat snatch + 1 overhead squat rest then 2 rounds for time of: 30 lunge steps 20 ring dips 30 box jumps 20″ all READ MORE

4 x 10 bench press (work up) rest then amrap in 9 min of: 5 strict HSPU 10 toes to bar 30 double unders READ MORE

with 5 min clock 50 wallball shots with remaining time max cal row rest 5 min with a 5 min clock 50 wallball shots with remaining time max front squats 185/120 (from ground) rest 5 min with a 5 min clock 50 wallball shots max deadlifts 185/120   READ MORE

Two months ago, just about to the day I had to write and post this WOD….I wish I could tell you tonight was easier but it wasn’t :   I lost my best friend yesterday in a tragic accident.  While every fiber of me wants to close the gym today, I know Suze would be... READ MORE

Max out Friday 15 min work find a 1 rep max for the snatch rest then 15 min work find a 1 rep max for the clean and jerk READ MORE

amrap in 16 min of: 20 toes to bar 30 burpees 40 push press 75/55 (from the ground) READ MORE