Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93)   For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise.   …Rest 5:00 (20:00 on the clock),...Read More

  Conditioning: Partner WOD On a running clock… 4 rounds* of: 25 GHD sit-ups 20/16 Calories biked *Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4. …immediately into… 125-ft Worm lunges (150)...Read More

  Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/20) @ (10/9′) 2 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower...Read More

Today’s hero WOD is dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by...Read More

  Conditioning†: Partner WOD (alternate complete rounds) 8 rounds of: 10/8 Calories ski 6 Chest-to-bar pull-ups 3 Cluster (155/103)   …rest 2:00, then… 8 rounds of: 10/8 Calories bike 4 Bar muscle-ups 2 Cluster (175/113)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same rep counts; pull-ups, clusters (135/93); chest-to-bar pull-ups, clusters (155/103) Beginner/70+ Scaled:...Read More

  Endurance†: 20/16 Calories skied 25 Burpee box jump overs (24/20″) 30/24 Calories rowed 35 Squats 40/32 Calories biked 45 Sit-ups 50 Double-unders   2 Rounds for time Compare to Wednesday, 26 November 2025 (30:00 cap)   †Levels: Intermediate/70+ Advanced: 15/12 cal ski, 20 burpee box jump overs (20/16″), 25/20 cal row, 30 squats, 35/28 cal...Read More

    Conditioning: 800m Run for time …Rest until 10:00 on clock and then… 5 rounds of: 10 Kettlebell swings (97/62) 20-ft Handstand walk 15 Wall-ball shots (25/20) @ (10/9′) 20-ft Lunges   For time     Post results and experiences in the commentsRead More

Murph Day crew! Strong work everyone! Get your 3-person team together and join us this Saturday for “1776”!   Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1 lb...Read More

Get your 3-person team together and join us this Saturday for “1776”!   Conditioning: Partner WOD 4 rounds for time of: 25-ft Synchro sandbag lunges (100/75) 15 Synchro burpees over sandbag   …rest 5:00, then…   10 Bar muscle-ups 50 Calories biked   4 rounds for time (35:00 total time cap)   †Levels: Intermediate/70+ Advanced: Synchro...Read More

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More