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

Strength: Take 20min to find your 1RM Front Squat WOD: 750m run 75 sit-ups 550m run 55 sit-upsRead More

Warm-up: 200m run, then 3rds of: 6 strict T2B, 8 strict dip, 10 OH plate step-up Strength: Deadlift 5x 65/70/75 WOD: 1000m row 50 push-up 40 Russian KBS (53/35) (Rx+ 70/53) 30 T2B 20 HSPURead More

Strength/Skill: 15-20min of Split Jerk practice WOD: EMOM x 20 Even: Hang Power Clean + Power Clean  + Split Jerk Odd: 3 Tall box jump (Higher than you normally jump. Work on explosiveness. No steps, two foot standing jump)Read More

Warm-up: 200m run, then 3rds of: 8 OHS w/ PVC, 8 strict pull-up, 10 shoulder pass thrus Strength: Back squat 5×65/70/75 WOD: “Tequila Montoya” courtesy of Competitors Training 3rds 400m run 21 Pull-up 12 Hang squat snatch (95/65)Read More