“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20″ Push-press, 75/ 55 Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a... READ MORE

“Helen” 3 rounds for time of: 400 m run 21 kettle swings 12 pull ups rest then 5 x 5 front squat     READ MORE

teams of 2 amrap in 25 min 200 m run (you go, i go) 300 row (you go, i go)   READ MORE

5 rounds for time 6 Deadlifts, 315/205 6 Bar over burpees 5 Cleans, 205/135 5 C2B pull-ups 4 Thrusters, 135/95 4 strict toes to bar   READ MORE

1 mile run for time rest then complete for time 20 strict pull ups 20 strict handstand push ups 20 strict press 95/65 (from the rack) 20 strict pull ups * every min on the min complete 10 air squats as you work through READ MORE

“GHOST” 6 rounds of: 1 minute of Cal rowing 1 minute of burpees 1 minute of double-unders 1 minute rest READ MORE

5 x 5 back squat rest then Complete the following for time 30 Box Jumps (24″/20″) 400m run 30 Kettlebell Swings 30 Toes to Bar 30 Push Presses (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 HR push ups 400m run 30 Double-Unders   READ MORE

8 x 3 tall clean (stay flat footed, hold the shrug, then pull yourself under the bar) 8 x 3 tall snatch (stay flat footed, hold the shrug, then pull yourself under the bar) rest then ” Thor” 21-15-9 of: squat clean 135/95 weighted pull up 20/15 READ MORE

Had a blast Skiing with my family…lets get back to training. Partner Team WOD 10 min skill work…..you know what you suck at or what you would like to be able to do. rest then amrap in 20 min 1200 m row (break it up as you see fit) 50 shoulder to overhead 155/100... READ MORE

5  x 5 deadlift rest then amrap in 15 min of: 30 kettle swings 25 sit ups 20 alternating front rack static lunge steps 95/65     READ MORE