Strength WOD: Clean 3-3-3-3-3 @65% 1RM For Quality (15:00 cap)       Main WOD: “Wanted” 21-15-9 rep rounds of: Calories Rowed V-ups Ring Dips   For Time     Post time to commentsRead more

  “In Sync”   Perform as many reps as possible in 1 minute at each station, 15 seconds to rotate, 90 seconds rest between rounds of:   Slammers (12/8) Wall-Ball Push-ups Double Unders Box Jumps (24/20″) Chest-2-Bar Pull-ups   4 rounds for score     Post total score to commentsRead more

“Forgive me Father, I promise not to skip again.”   Strength WOD: Squat Snatch 5-5-5-5-5 @50% 1RM For Quality     Conditioning WOD: “Change up” 10 Wall-Ball Shots (20/14) @ 9′ 10 Kettlebell Swings (53/35)   10 rounds for time     Post weight and experience on lift, and time to commentsRead more

  “Muscle-head”   5 Muscle-ups 10 Overhead Squats (115/75) 20 Calories Rowed   4 rounds for time     Post time to commentsRead more

  “Mere Mortals”   Every minute on the minute perform: 3 Power cleans (115/75) 3 Front Squats 3 Split Jerks   Continue performing these 9 reps until you cannot complete the reps within the minute. There will be a 15 minute cap. If minute 14 is successful, on last minute, do as many cycles as possible: 1 power clean, 1 front squat, 1 split jerk.     Post last successful minute and extra reps to comments     Gymnastics WOD: WOD 1: Max Height Box Jump 10:00 cap   WOD 2: Practice for 10:00 Handstand Holds     Post experience to commentsRead more