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Skill review: Burpee – movement standards and efficiency Group warm-up: For 2 minutes, alternate 30 second intervals of double-unders and burpees Strength: High Bar Back Squat – 5-5-5 [...]

“Victoria” 5 Rounds For Time 10 Thrusters (95/65#) 14 Box Jumps (24/20#) 12 Sumo Deadlift High Pulls (95/65#) 12 Burpees 27 Kettlebell Swings (24/16kg) Victoria Soto, 27, a first-grade teacher at [...]

Strength: 1″ Deficit Deadlift 3@75%, 3@80%, 3@85% – use your 3 rep max to calculate your lifts. Rest at least 3 minutes between each work set. Each lift begins at a dead stop with [...]

Count all reps in these three rounds – rest one minute between rounds: In 10 minutes, Run 800m – with the remaining time perform max reps of wall balls (20/14lb) In 10 minutes, run [...]

Strength: 20 min to work on the Pause Bench Press – 3-3-3-3 Then, AMRAP 12 minutes of: 3 Rope climbs 7 Front Squat (115/75lb) 9 Burpees Beginners option: Rope climb progressions, goblet squats [...]

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds. Within each round Once you pick up the barbell you may not put [...]

Please note: Normal schedule today – come get your WOD on. “Cindy” AMRAP 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats See the scores from the last time we did this WOD. Rest 5 min – [...]

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps (L+R=2) Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the [...]

Strength: Slow tempo squat – 6 x 10 @50% working the percentage off your 3 rep max. Tempo is 4 counts down, 2 counts up, no pause at top or bottom. Weight should feel easy and light on the [...]

Strength: Deadlift – working percentages off your 3 rep max. 3 reps @ 80% 3 reps @ 85% 3 reps @ 90% 3 reps @ 95% Then, for time: 50 Wall balls (20/14lb) 50 Burpees 50 Double-unders