find a 1 RM for the snatch in 20 min rest then 10 min Amrap 50 Double Unders 10 DB Step Ups 50/35 1 rope climb READ MORE

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a... READ MORE

amrap in 15 min of (with a 1 time buy in of 1000m row) 12 kettle swings 32kg/24 7 deadlifts 155/105 4 squat cleans 155/105 READ MORE

4 x 2 front squat rest then amrap in 12 min 200m run 20 wallballs 15 HR push ups READ MORE

with a partner and with a running 40 min clock complete each of the following floater wods start each WOD every 10 min 5 min amrap 10 burpees while partner haangs from pull up bar alternate every 10 7 min find a max for the following complex 1 clean + 1 hang clean + 1 front squat... READ MORE

Teams of 2 complete for time: 50 sled push 30m (empty sled) 50 cleans 135/95 50 Toes to bar 50 HR push ups 50 sled push 30m READ MORE

Complete for time: 400m run 10 deadlifts 315/205 400m run 20 deficit handstand push-ups, 45lb plate 400m run 30 front squats 95/65. 400m run READ MORE

Complete for time 80 alternating dumbell snatches 50/35 60 cal row 40 burpees to a 45lb plate 20m handstand walk READ MORE

walk through 3 rounds (not for time) of: 10 GHD sit ups 10 hip extentions 10 RDLs with light weight (straight leg deadlifts) 10 straight leg ab mat sit ups rest then amrap in 10 min of 50 double unders 40 KB sumo deadlift high pulls READ MORE

5 x 7 strict pull ups 5 x 5 strict dips rest then as many reps of thrusters as possible in each of the following time frames 30 sec 75/55 rest 1 min 1 min 95/65 rest 1 min 2 min 115/85 rest 2 min 3 min 135/95 rest 2 min 4 min 155/105   READ MORE