For Time: 10, 8, 6, 4, 2 Clean and Jerk 115/85 100, 80, 60, 40, 20 Double Unders ( Singles 3:1 Conversion)

12 Minute AMRAP: 200m Run 10 Hand-Release Push Ups 10 Sit Ups

3 Rounds for Time: 50 ft. Right Arm Overhead Walking Lunges 44/26 25 Right Arm KB Swings 44/26 50 ft. Left Arm Overhead Walking Lunges 44/26 25 Left Arm KB Swings 44/26  

Endurance WOD’s: #1. 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds #2. 3 x (100m + 200m + 400m) Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, [...]

250 m Row 50 – 100 Double Unders (50 attempts if you don’t have them yet) 1:30 Rope Swings 2:30 Slosh Pipe Overhead Hold 15 Scorpion Stretches 15 Good Mornings 10 Burpees  

Sorry for the late notice but we will be doing a Partner Workout today. If you don’t have a partner come in anyway and we will modify the workout slightly to make it a solo WOD. 2 Person Teams (One member of the team working at a time, but each member but contribute Half of [...]

3 Rounds for Time: 10 Burpees 20 Pull Ups 30 Sit Ups

1 Round for fastest times: 500 m Row 100 m Row 250 m Row 1000 m Row You can rest as long as you want between distances. These are to be all out efforts. I want to post about more than just workouts. What are some specific topics and things you like to see me [...]

1 Round for Time: 400 m Run 5 Rounds of: 5 Back Squats 225/155 8 KB Swings 72/53 400 m Run

10 min AMRAP: 10 Ring Dips 20 Wall Ball 30 Double Unders