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Strength: Squat – working off 3 rep max – warm it up and bump to: 1×3@80%, 1×5@ 85%, 1×3@90%, 1×1@95% – FOCUS ON DEPTH! Then, 5 min AMRAP of: 15 Hand-release push-ups 10 [...]

Pad’ner Up!  WOD – partner with someone of approx. same BW  –only one partner can work at a time, each partner must complete all reps before going to the next task: 21 BW DLs 21 Burpees 25 [...]

Todays WOD is in remembrance of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, who was assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North [...]

Strength: Strict Press – 15 min to work to a heavy double (2). Then use 70% of your heavy double for 3×5 (same weight for all) of a press in split. Then, 3 rounds of: 2 min Max Reps KB [...]

“Twisted Fran” by CFNA For time, 21-15-9 of: Front Squats (95/65lb) Push Press (same barbell) Pull ups (Strict/Kipping) Challenge: Rest five minutes – then run 1 mile for time.

ANNIVERSARY WOD! Dan and Lara – 1 year Wedding Anniversary! Strength: 20 min for 2-rep max on 2 position Snatch (below & above the knee) Then, partner up for 12 minutes – only one [...]

Strength: 20 min to establish 2RM Front Squat EMOM for 7min 1PC + 1 Hang PC weight should be approx 70% of max PC/Clean Challenge: Max plank hold (push-up position)

“Phat HELL’en” 20 min AMRAP of: 400 M Run 21 KB Swings (24/16k) 12 Pull-Ups

Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max Then: Row 1000m (finish under 4 mins for Rx) Rest exactly 4 minutes Tabata [...]

Strength: Deadlift – 20 minutes to establish a 3-rep max Then, three rounds for time of: 1 Rope ascent 5/5 Step-ups onto 20″ box with plate locked overhead (45/25lb) 9 Wall Balls [...]