Endurance: 2500m Row* For time *At the top of every 3:00 perform the following: 0:00 – Bike 20/16 Calories 3:00 – Bike 20/16 Calories 6:00 – Bike 15/12 Calories 9:00 – Bike 15/12 Calories 12:00 – Bike 10/8 Calories 15:00 – Bike 10/8 Calories 18:00 – Bike 5/4 Calories 21:00 – Bike 5/4 Calories …now finish all remaining meters Accessory: Plank Ladder (Hold/Rest) 0:10/0:50 0:20/0:40 0:30/0:30 0:40/0:20 0:50/0:10 0:50/0:10 0:40/0:20 0:30/0:30 0:20/0:40 0:10/0:50 Max hold For qualityRead more

Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead more

Conditioning: Partner WOD, equal work 100-ft Backrack lunges (135/93) 40 Toes-to-bar 100-ft Backrack lunges (135/93) 40 GHD Sit-ups …Rest until 15:00, then… Complete as many reps as possible in 3-minutes of: Bar muscle-ups …then… Complete as many reps as possible in 2-minutes of: Double unders For time and scores Strength: Deadlift At the top of every 90-seconds perform: 5 Deadlifts at the following percentages: 60, 65, 70, 75, 80, 80% For qualityRead more

Conditioning: Run 400m and then… 5 Rounds of: 15 Wall ball shots (20/14) @ (10/9′) 10 Deadlifts (135/93) 5 Hang power cleans (135/93) And then… 400m Run For time Post results and experiences to commentsRead more

Memorial Day crew! Strong work everyone! We are excited to announce our NEW website launching this Thursday!   Conditioning: As many reps as possible in 12-minutes: 1 Wall walks 2 Shuttle runs (25-ft down and back = 1) For score* *Add 1 wall walk and 2 shuttle runs to every round…. 1,2,2,4,3,6,4,8,5,10…   Strength: Strict press + push press 5 Strict press + 5 push press @ 60% of 1-rm strict press 4 Strict press + 4 push press @ 70% of 1-rm strict press 3 Strict press + 3 push press @ 80% of 1-rm strict press 2 Strict press + 2 push press @ 85% of 1-rm strict press 1 Strict press + max set* push press @ 90% of 1-rm strict press   For quality and score of max push press *Non-stop unbroken     Post results and experiences to commentsRead more