amrap in 20 min of: 20 box step ups 10 deadlifts 225/145 4 strict handstand push ups READ MORE

10 min work up to a heavy squat clean (hold in the bottom for 3 sec before you stand) rest then 3 rounds for timme 20 wall balls 3 rope climbs 20 wall balls READ MORE

5 x 5 bench press rest then 2 rounds with a running clock for max reps 0 – 2:00 run 200m then max double unders 2:00 – 3:00 dumbell push jerk 35/25 3:00 – 4:00 pull ups 4:00 – 5:00 dumbell hang squat cleans 35/25 rest 5 min then repeat READ MORE

Open Gym Come in, hang out, hit a WOD you missed this week or have fun slamming some bars and hitting PRs! READ MORE

Teams of 2 amrap in 24 min of: 400m run (together) 50 toes to bar (break up as you see fit) 15 synchro burpees READ MORE

Complete for time 45 cal row 45 deadlifts 155/105 45 double unders 45 shoulder to overhead 75/55 45 wallballs READ MORE

4 x 3 back squat rest then amrap in 10 min of: 10 man-makers 35db/25 20 farmers carry static lunge steps READ MORE

5 x 3 squat clean (unbroken set) rest then every 3 min (7rds) 12 hang power cleans 155/105 12 bar over burpees try to pick a weight you can complete in 1:30… READ MORE

Murph prep Monday complete for time 800m run 5 rounds of: 10 pull ups 20 push ups 30 squats then another 800m run READ MORE

teams of 2 run 800m (run together) 6 rds of: 5 pull ups 10 HR push ups 15 squats 6 rds of: 5 toes to bar 10 burpees 15 thrusters 45/35 bar run 800m (run together) break up the work as you see fit READ MORE