Strength : Back Squat 3-3-3-2-2-2 WOD : 5 Rounds 5 Front Squat 95/65 5 Power Snatch 10 Pull-ups – Rest 1:00 Rx+: 115/75, CTB Pull-ups

Strength : Deadlift Find a 5 rep max in 10 minutes, rest 2 minutes, then EMOM 6m : 2 reps @ 90% heaviest 5 of today. WOD : In 5 minutes,...

Saturday Partner WOD 20M Amrap: 100 Double Unders or 150 Singles 30 Power Clean & Jerk 95/65 30 Lateral Bar Burpees Run 800m (together)

Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball...

Strength: Back Squat 4-4-4-2-2-2 WOD : For Time Row 1000m 25 Box Jumps 24/20 50 Situps 75 Walking Lunges (alt.)

Strength : Push Press 4-4-4-3-3-3 WOD : 10m AMRAP 3 Pull-ups 6 Handstand Pushups 9 Burpees then 6 Pull-ups 6 HSPU 9 Burpees Increase by 3...

Strength : Front Squat + Jerk 3 + 1, 8 total sets done E90s, work to a max (from the rack) WOD : For Time 21 Power Snatch 95/65 9...

Class Times 8am and 9am Strength: EMOM 10 1 heavy squat clean and jerk WOD: 4 rounds run 400m 15 Power Clean 95/65 15 Pullups 15 Box...

Strength: Barbell or Dumbell Bench Press 3-3-3-3-3 3 Ring Rows with 5s Pause at Chest after each set WOD : 12m AMRAP Row 500m then AMRAP...

For Time, with a 30 minute time cap: 100 Bar Facing Burpees 80 Calories on the machine of your choice 60 Step Down Box Jumps 24/20 40 One...

Strength :Back Squat 5-5-3-3-1-1 All working sets WOD : 10m AMRAP 35 Double Unders 5 Thrusters 135/95 S: 70 Singles, 75/55 L1: Scaled DU,...

Strength : Squat Clean EMOM 12m : 1 heavy rep WOD : “Icon 5” 12m AMRAP 2 Rope Climbs 6 Deadlift 275/185 9 Box Jumps 24/20, full stand S:...

Strength : Push Press 3-3-3-3-3 WOD : 21-15-9 Weighted Situps 20/14 Wall Ball x2 *Wall Climbs 5-3-1

Strength : Clean EMOM 10m : 2 Power Clean + 1 Squat Clean Keep them touch and go, don't drop the bar until all 3 reps are complete. WOD :...

Strength : Push Press + Thruster + Jerk 3 + 2 + 1 Build to a tough weight, 3 PP, 2 Thruster and 1 Jerk WOD : 5 Rounds 5 Power Snatch...

Strength : Front Squat 2-2-2-2-2 Pause for 3s in bottom of 1st rep WOD : For Time 3 Rounds 17 Power Clean 115/75 Run 400m S: 75/55, 200m...

In Teams of 2: One working at a time. 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Presses 20 Overhead Squats 20 Front Squats On the...

Thursday: Strength : Front Squat 3-3-3-3-3-3 WOD: 4 Rounds, 3:00 per round with 1:00 rest AMRAP Bear Complex 135/95 Bear Complex: Power...

Strength : Back Squat 4-4-4-4-4 WOD : 5 Rounds Run 200m 10 Toes to Bar 10 Hang Power Clean 135/95

Strength : Thruster EMOM 12m Min 1-4: 3 Reps Min 5-8: 2 Reps Min 9-12: 1 Rep WOD : 3 Rounds 75 Double Unders 7 STOH 185/135 Scale this...