“The Long Road, Be Strong”   10 Pull-ups 20 Handstand Push-ups 10 Pull-ups 40 Squats 10 Pull-ups Run 200m 10 Pull-ups 40 Slammers (12/8) 10 Pull-ups 20 Burpees 10 Pull-ups Run 400m 10 Pull-ups 20 Hand-release Push-ups 10 Pull-ups 40 Knees-2-Elbows 10 Pull-ups Run 600m   For Time     Post time to commentsRead more

  Skill Work: Handstand Hold 10:00 of practice     Strength WOD: Squat Clean 3-3-3-3-3     Conditioning WOD: Complete as many rounds as possible in 10 minutes of: 2 Muscle-ups 4 Deadlifts (225/150) 6 Bar Push-ups 20 Double Unders   For Score     Post experience, weight, and score to comments  Read more

  Strength WOD: Jerk 5-5-5-5-5       Main WOD: “Stay Focused” 20 1-arm Kettlebell Swings (35/25) Run 200m 20 Overhead Walking Lunges (45/35) Run 200m 20 GHD Sit-ups Run 200m 20 Box Jumps (24/20″)   2 rounds for time     Post weight used and time to commentsRead more

  Max Height Box Jumps 3-3-3-3-3-3   Strength WOD: Back Squat 5 @ 65% 5 @ 75% 5 @ 85%     Conditioning WOD: 20 Unanchored Sit-ups 15 Med Ball Push-ups 10 Chest-2-Bar Pull-ups   3 rounds for time   Rest 5 minutes   Partner up, perform hill sprints. Start at bottom of hill. Partner A sprints up the hill, walks down, tags Partner B. Partner B repeats. Perform 3 sprints each partner.     Post box height, weight, time and experience to commentsRead more

    Strength WOD: Shoulder Press 3-3-3 @ 65% 1RM 2-2-2 @ 85% 1RM   For Quality     Conditioning WOD: “Double Up” 200 Double Unders 35 Power Cleans (135/93) 15 Muscle-ups   For Time     Post experience and time to commentsRead more