“Daniel“ For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Post time to comments. Enlarge image With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday … Continue reading »

WARMUP-15 MIN STRENGTH OH SQUATS WOD- “TABATA TIME” BOXJUMPS FLOOR WIPERS BURPEES Continue reading »

WARMUP- 15 MIN STRENGTH BACK SQUATS WOD-Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 pistols   post your rds to comments!:) Continue reading »

WARMUP 15 MIN STRENGTH WORK UP TO ONE REP MAX OF: DEADLIFTS BENCH PRESS WOD-5 rounds 15 kettlebell swings 10 Vertical 8″ jumps 5 toes to bar Continue reading »

WARMUP- 15 MIN STRENGTH WORK UP TO ONE REP MAX PUSH JERK SNATCH WOD In 5 minutes, complete: 30 HANG SQUAT CLEANS AMRAP WALL BALLS SCORE = WALLBALLS Continue reading »

IT’S PR WEEK!!! POWER CLEANS- WORK UP TO YOUR ONE REP MAX WOD- 12 MIN AMRAP 200M RUN 1 ROPE CLIMB 3 WALL CLIMBS 6 PULLUPS 9 OH LUNGES 35/45   Continue reading »

WARMUP 15 MIN D.T. ( WITH A TWIST) 5 rds of: 12 x Deadlift (bodyweight *75%) 9 x  Power Clean (bodyweight * 75%) 6 x Push Jerk (bodyweight * 75%) Continue reading »

WARMUP 15 MIN STRENGTH- OH SQUATS-5*5*5*5*5@70% WOD 21-15-9 reps for time of: 225\155 pound Deadlift 95\65 pound Thruster Continue reading »

WARMUP 15 MIN STRENGTH DEADLIFTS-5*5*5*5@75% FRONT SQUATS-5-5-5-5@70% WOD- ‘fight gone bad’ In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round versions. The stations are: Wall-ball: 20 \14pound ball, 10 ft … Continue reading »

WARMUP 15 MIN STRENGTH BACK SQUATS-8-8-8-8@70% 100 SITUPS WO D-Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20# /14# 15 foot Rope climb, 1 ascent   Continue reading »