5 x 5 bench press rest then 5 Rounds for Time 5 Burpee Box Jumps (24/20 in) 15 Overhead Squats (75/55) 200 Meter Run READ MORE

7 x 1 deadlift (no drops, must lower weight) rest then amrap in 6 min of: 29 unbroken double unders 16 sumo deadlift high pulls 95/65 rest 3 min then amrap in 6 min of: 11 power snatches 95/65 9 clapping push ups READ MORE

“Helen” 3 rounds for time of: 400m run 21 kettle swings 12 pull ups rest then 5 x 5 back squat (turn up the tunes and go heavy) READ MORE

      with a 15 min running clock 250 ft feet hand stand walk for time ( 5 min time cap) * then find a 1 RM for the snatch with the remaining time *cannot start the snatch until the end of the 5 min handstand walk rest then 25 clean and jerks for time 165/110 (10... READ MORE

The pre- mixer WOD Teams of 3 or four complete the following: 1600 m run ( run in 200 m increments) 300 squats  3000 m row break the reps and distance as you see fit except for the run. only one person can work at a time for all events. READ MORE

5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit* handstand push-ups (*use two 45 lb bumper plates) 22 min cut off READ MORE

emom for 15 min of: 2 snatches ( on the second snatch, hold the receive position in the bottom for two solid seconds) rest then amrap in 10 min 50 wall ball shots 100 double unders 50 KB sumo deadlift high pulls READ MORE

amrap in 10 min of max cal row rest 3 min amrap in 10 min of 150 m overhead waiters walk 45/25 plate 150 m run 15 burpees ( no clap above head…but you must jump onto plate that you carried)   READ MORE

Hero WOD “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800 m run READ MORE

5 x 5 front squat rest then complete for time 100 double unders 50 push press 75/65 100 double unders 5 power snatches 75/55     READ MORE