Conditioning: ”Three Blind Mice” 3-person Team WOD, equal work required 30 Thrusters (95/63) 30 Pull-ups 30 Clean and jerk (135/93) 30 Toes to bar 30 Box overs (30″) 30 Dumbbell hang power clean (2, 50s/35s) 30 Handstand push-ups 30 Dumbbell front squats (2, 50s/35s) 30 Calories Row/Bike*   2 Rounds for time   *each team...Read More

  Conditioning: 10 Min AMRAP: 10 Pull-ups 10 Box jumps (30/24) 10 Snatches (95/63)   Rest 7 min   10 Min AMRAP: 9 Deadlifts (135/93) 6 Bar over burpees 3 Squat cleans (135/93)     Post results and experiences to commentsRead More

Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time     Post time and experiences to commentsRead More

Endurance: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More

Conditioning: Complete as many rounds as possible in 25-minutes of: 40 Double unders 5 Squat snatch (125/83) 400m Row   For score     Post results and experiences to commentsRead More

Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked   For Score   Strength: Shoulder Press 1-rep max   For max load Compare to Wednesday, 07 November 2018   Conditioning 2: 30 Single Unders 10 Toes-2-Bar   3...Read More

Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time   For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More

Conditioning: Partner WOD* Buy in: 1500m Row   Then 2 rounds of: 20 Wall balls (25/16) @ (11/10′) 20 Dumbbell snatch (50/35) 20 Pull-ups 20 Overhead squats (95/63) 20 Alternating pistols 20 Dball cleans (100/80) 20 Handstand push-ups 20 Deadlifts (205/133) 20 Bar 0ver burpees 20 Dumbbell goblet lunges (50/35)   Then… Sell out: 3000m...Read More

General Warmup: Run 400m/Row 500m/Bike 2:00 10 Spiders 10 T push-ups 10 Sit ups 10 Squats 10 Shoulder press w/T’s 10 Pull-ups 10 Handstand push-ups Run 200m/Row 250m/Bike 1:00 20m Overhead KB waiter walk (each arm) 10 KB swings 10 Burpees 10 PVC passovers 10 PVC windmills 10 PVC front squats   Conditioning: Partner WOD...Read More

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing,...Read More