WOD: AMRAP 25min 15 Clean & Jerks, 95#(65#) 400m Run / 500m Row Ideally you will alternate the running and rowing between each round. However it may happen that you will run 2 rounds consecutively.Read More

WOD: 800m Run 10 Rounds 10 Pull-up 10 Push-up 800m Run Start the workout with 800m Run then do the ten rounds of the couplet then conclude the workout with an 800m run. Skill: Hand Stand Push-ups If you have HSPU’s down do 3 a minute for ten minutes, working on strict and kipping techniques....Read More

HERO WOD: “Pheezy” 3 Rounds for time of: 5 Front Squats, 165#(115#) 18 Pull-ups 5 Dead Lifts, 225#(175#) 18 Toes 2 Bar 5 Push Jerks, 165#(115#) 18 Hand Release Push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary...Read More

WOD: 2 Rounds Tabata interval: Row Double Under or Tuck Jump 50ft Shuttle Run (25ft forward, 25ft backward) Tabata interval is 20sec of work followed by 10sec rest done for 8 sets. Essentially you will do 2 Rounds of Rowing for 4min, Double Under for 4min and shuttle run for 4min following the Tabata guidelines. This...Read More

WOD: AMRAP 20min 10 Push-press, 115#(75#) 20 Box Jumps 200m Run Strength: Power Snatch 1-1-1-1-1 @ 85% 2-3 Warm-up Sets w/2-3 repsRead More

WOD:   5 Rounds   25 Inverted Burpees 25 Pull-ups 25 BurpeesRead More

Warm-up: Strength: 1) 7x 3-Position Hang Power Snatch (Knee/Mid-Thigh/Hi-Hang) 2) 7x 3-Position Hang Power Clean (Knee/Mid-Thigh/Hi-Hang) or 1) 7×3 Hang Power Snatch 2) 7×3 Hang Power Clean   Notes:   This is a technique specific day. Weight should be light so you can focus on technique and speed. Conditioning: 2 Rounds 4x (:30/:30) Row 1min rest...Read More