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Strength Front Squat 3×3 ~ 80% of your 1RM  Beginners work up to a moderately heavy weight in sets of three as well. WOD 4 Rounds with one minute on each station.   Unlike “Fight Gone Bad” there is no rest between rounds! Your score is the total number of reps you complete after 12 minutes. […]

Strength E2MOM for 16 Minutes 3 Power Cleans ~  70% of your 1RM As always, choose a weight that allows you perfect form!  Beginners be careful not to yank the bar off of the floor. Control the weight from the ground and explode after the bar passes your knees.  Pay attention to your catch position, […]

Strength Squat Snatch 3×1 ~ 90%.  Work up to 90% of your 1RM and make three lifts at that weight.  Be sure to record your missed attempts as well (if any)!  Work up to 1RM attempt if you have time and energy. If you’re new to weightlifting work up to a moderate weight from the […]

WOD “Kelly” Five rounds for time of: Run 400 meters30 Box jump, 24/20″30 Wall Ball, 20/14lbs 30 Minute Time Cap. Off Ramp WOD Wow that’s a lot of stuff! Scale this one by giving yourself a 15-20 Minute time cap and do smaller sets.  AMRAP 20 Minutes of  Run 400 meters15 Box jump 15 Wall Ball

Skill 3×5 Skin the Cat or 3×5 Knees to Elbows3×5 Ring or Barbell Rollout   WOD AMRAP in 12 Minutes of 10 Burpees Over The Bar10 Deadlift 185/135lbs Off Ramp WOD Scale your deadlift load so that a set of 10 is no problem while fresh! Your form should not falter at any point!

Strength E2MOM for 12 Minutes  3 Split Jerk ~ 60-70% of your 1RM Work from the floor and choose a weight you can safely control for three reps without the bar hitting the ground.   New lifters follow the usual protocol.  Stay moderate with your weight and strive for perfect form! WOD AMRAP in 10 […]

Strength Back Squat 3×5 ~ 70%  If you’ve seen this workout before, try to add a few pounds. Beginners work up in sets of 5 as well. Work up to a moderately heavy weight and record your progress.  WOD 5 Rounds for time 15 Kettlebell Swings 32/24kg15 Box Jump 30/24″ Have you tried scaling UP? […]

Strength EMOM for 16 Minutes Odd Max set of Strict Pull-UpsEven Max Set of Strict Push-Ups Choose a number you can maintain through 8 rounds of each! WOD AMRAP in 8 Minutes of 10 Power Cleans 115/75lbs10 Push Press 115/75lbs Off Ramp WOD Scale this workout by load! Choose a weight with which you can […]

Strength Deadlift 3×5 ~ 70-75% of your 1RM  Add a few pounds onto your working set if you’ve done this workout before.  If you are new to the slow lifts work up in sets of 5 starting at a light weight and increasing until the load is moderately heavy.  WOD AMRAP in 12 Minutes of  […]