Pre WOD EVERY 1:30 x 6 SETS* 1 Snatch Deadlift + 1 Hang Snatch + 1 Snatch *Option to complete Squat or Power. Start light and build up to and past workout weight. Workout of the Day 5 Rounds 15/12 Cal Bike Sprint-Rest :30-Max Unbroken Power Snatches (Athlete Choice, Moderate)* -Rest 2:00 b/t Sets- *Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.Read more

Workout of the Day “Small” 3 rounds for time 1000/800m Row50 Burpees50 Box Jumps (24/20)800m RunRead more

Workout of the Day 16:00 AMRAP 10 Deadlifts (225/155)15 Slam Balls (30/20)20 Ring Rows Post WOD 2-3 sets8/8 Pulsing Lunge*16 Slam Ball Glute Bridge-Ups:30 BW Glute Bridge-Up Hold *Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back. -Rest As Needed b/t Sets-Read more

Workout of the Day 36:00 AMRAP 250/200m Row200m Run50 Sumo Deadlift High Pulls (75/55)250/200m Row200m Run50 Back Rack Lunges250/200m Row200m Run50 Russian KB Swings (70/53)250/200m Row200m Run50 Up-DownsRead more

Workout of the Day For time 1.) “ANNIE”FOR TIME50-40-30-20-10Double UndersSit-Ups -Rest 2:00 b/t Part 1 & Part 2- 2.) “KAREN”FOR TIME150 Wall Balls (20/14) NOTE – ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and KAREN. KAREN workout is to be performed on a 12:00 Running Clock. Athletes who finish before 12:00, rest until the 12:00 mark.Read more