Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand Push-ups   …rest 4:00, then… 2 rounds of: 50 Wall-ball shots (20/14) @ (10/9′) 40 Sit-ups 30 Ring dips 20 Front squats (185/123)...Read More

Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time   For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More

Conditioning: Partner WOD* Buy in: 1500m Row   Then 2 rounds of: 20 Wall balls (25/16) @ (11/10′) 20 Dumbbell snatch (50/35) 20 Pull-ups 20 Overhead squats (95/63) 20 Alternating pistols 20 Dball cleans (100/80) 20 Handstand push-ups 20 Deadlifts (205/133) 20 Bar 0ver burpees 20 Dumbbell goblet lunges (50/35)   Then… Sell out: 3000m...Read More

Conditioning: 400m Run 3 Rope climbs (15′) 15 Snatch (115/73) 400m Run 2 Rope climbs 12 Snatch 400m Run 1 Rope climb 9 Snatch   For Time   Core Accessory Work: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 Sec hollow hold 1 min rest   5 Rounds for quality of work     Post...Read More

This WOD is dedicated to Sergeant Craig Johnson of the Tulsa Police Department. Sgt Johnson was shot multiple times during a traffic stop on the morning of June 29, and later succumbed to his wounds on June 30, 2020.  Johnson was a member of the Tulsa Police Department for 15 years.  Prior to his passing,...Read More

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4...Read More

  Conditioning: Partner WOD: Buy in: 100 cal bike for time (8 min cap, if finished before 8 min, rest)   At 8 min mark begin 20 min AMRAP of: 400m run 20 Overhead squats (95/63) 20 Box jumps (20”) 20 Handstand push-ups For score   Then… Cash Out: 100 bar over burpees for time...Read More

Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Snatch Start at 25-30% 1RM snatch   Post max successful load   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 200m Run 40-ft DB Overhead walking lunges – right arm (50/35) 20 GHD sit-ups 40-ft...Read More

General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Specific warm-up: 2 rounds of Burgener warm-up 7 Clean & Jerk (45/33) 5 Clean & Jerk (95/63) 3 Clean...Read More

General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories Endurance: Partner bike/run* Run 400m Bike for max cals 12 rounds for time** *While one partner runs,...Read More