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

  General Warm-up: Run 400m 10 Spiders 12 T-push-ups 14 Sit-ups 14 Squats 12 Shoulder press w/T’s 10 Ring rows Row 2:00 10m Goblet lunges 10 Kettlebell swings 20m KB waiter walk (each arm) 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Deadlifts (95/63) 10 Overhead Squats (45/33) 8...Read More

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4...Read More

Conditioning: AMRAP in 8min of: 15 Wall ball shots (20/14) @ (10/9) 10 Pull-ups 5 Handstand push-ups 100m Run Strength: Clean & Jerk 5 reps @ 35% 1RM 4 reps @ 50% 3 reps @ 60% 2 reps @ 70% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @...Read More

General warm-up: 2 rounds of: Run 400m 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills Bike 2:00 7 Wall-Ball Shots 7 Toes-2-bar   Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for...Read More

General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run.   Specific Warm-up: 5 Front squats (45/33) 5 HPC 5 Thrusters 4 Front squats (95/63)...Read More

  Conditioning: Partner WOD: Buy in: 100 cal bike for time (8 min cap, if finished before 8 min, rest)   At 8 min mark begin 20 min AMRAP of: 400m run 20 Overhead squats (95/63) 20 Box jumps (20”) 20 Handstand push-ups For score   Then… Cash Out: 100 bar over burpees for time...Read More

Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Snatch Start at 25-30% 1RM snatch   Post max successful load   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 200m Run 40-ft DB Overhead walking lunges – right arm (50/35) 20 GHD sit-ups 40-ft...Read More

Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 7 Hang snatch (45/33) 7 Thruster 7 Sumo DL...Read More

Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m   For time Compare to Tuesday, 25 June 2019   Strength/Skill: Every minute on the minute, for 7:00, perform: 1 Strict pull-up, adding 1 pull-up each minute*   For total reps *1 on minute 1, 2...Read More