“Fight Gone Bad” 3rds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a...Read More

Warm-up: 2rds of: 6 push-up to spiderman, 10 air squat, 10 PVC pass thrus Skills: EMOM x 12 a) 15m HS Walk b) 30-40 UB DU c) 2 Rope Climbs Rest 2min EMOM x 9 a) 8 Pistols b) 10-12 T2B c) 8-10 Ring dips For all movements, work on efficiency and perfect technique WOD:...Read More

Skill: Muscle-Up practice/progressions WOD: For time: 2rds of 5 Front squat @ 65% of 1RM 3 MU (sub 6 ring rows + 6 dips) 2rds of 5 Front squat 10 C2B 2rds of 5 Front squat 10 Pull-up  Read More

Warm-up: 200m run, then 3rds of: 2 wall walks, 5 nose to wall squat, 10 hollow rock Strength: 3sets with 1min rest between movements 1a) Barbell back rack forward lunges x 8 each leg (AHAP) 1b) L-seated KB/DB strict press x 8-10 reps (AHAP) WOD: 4rds for total time 8 Push press @ 65% of...Read More

Strength: Find your 1RM Deadlift WOD: “Annie” 50-40-30-20-10 Double-Unders + Sit-upsRead More

Warm-up: 200m run then 3rds of: 5 strict chin-ups, 5 strict HSPU, 10 OHS with PVC Strength: Overhead Squat 5-5-3-3-2 WOD: 1min AMRAP DU Rest 1min 3min AMRAP 10 OH plate step-up to box (45/25) 5 burpee to plate Rest 2min 3min AMRAP 10 ball slam (25/15) 5 box jump (24/20) *must step down, no...Read More

9/11 Memorial WOD 2001m run/row 11 Box jump (30/24) 11 Thruster (125/85) 11 Burpee C2B 11 Power clean (170/120) 11 HSPU 11 KBS (70/53) 11 T2B 11Deadlift (170/120) 11 Push jerk (110/75) 2001m run/row *if you started with the run, then row at the end or vice versa **The workout itself is completely symbolic of...Read More

Strength: Take 20min to find your 1RM Back Squat WOD: 20min EMOM Minute 1- 2-3 Rope climbs Minute 2- 4 Wall walks Minute 3- 3-4 Muscle-ups Minute 4- 15m Handstand walkRead More

Warm-up: 200m run, then 3rds of: 8 strict T2B, 8 strict dips, 5 tall box jumps w/ step down Oly: Every 90sec for 15min 3 Position Power Snatch (High hang, mid hang, floor) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=167 Strength: Deadlift 3x 65/70/75/80 Cash out: 5rds of 10 hollow rock and 10 supermanRead More

Strength: Take 15-20min to find your 1RM Push Press WOD: 400m run 10 S2OH (135/95) 20 Pull-up 30 KBS (53/35) 200m run 30 KBS 20 Pull-up 10 S2OH 400m runRead More