WOD

Conditioning  Every 3 Minutes  50 Double Unders 15/10 Cal Bike  W/time remaining max rope climbs  *When you get 20 Rope climbs your workout is over... Read More

Conditioning: AMRAP 15  Min 6 Front Rack Reverse Lunge 115/80 4 Burpee Box Jump overs 30/24 6 Clean and Jerk 115/80 Rest 5 Min 3... Read More

Conditioning:  1 Mile Run  Rest 5 Minutes 1200m Run  Rest 4 Minutes 800m Run  Rest 3 Minutes 400m Run  Rest 2 Minutes 200m Run 

Conditioning: 5 Rounds for Time  500m Row 10 Box Jumps 30/24 10 Deadlifts 275/185 10 Toes to Bar

Conditioning: 4 Rounds for time  12 Burpees 16 Sit ups 18 Wall Balls  400m Run  Tabata:  Push ups Rest 2 Min  Tabata  Empty bar thrusters... Read More

Conditioning  For Total Time 21 Power Cleans 21 Pull Ups 21 Cal Bike  21 Front Squats 21 Chest to Bar  21 Cal Bike  21 Squat... Read More

Conditioning: Partner Workout AMRAP 20 min  Partner 1 Run 400m  Partner 2 Max Calorie Row *When partner 1 returns from run switch From Minute 20-30 ... Read More

Conditioning:  50-40-30-20-10 Sit Ups Bike Cal Double Unders  Row Calories  

Conditioning:  1 Mile Run  50 Ring Pull Ups Strength: Shoulder Blaster 3 Sets on each side of: Choose 3 Dumbbells (Heavy, Medium and Light) Superset... Read More

Conditioning: For Time  1000m Row Into  5 Rounds of  5 Deadlifts 225/155 10 Push ups into 1000m Row 5 Rounds  5 Deadlifts 275/185 10 Burpees ... Read More