WOD- Every 3:00 x 5 sets 4 Pause back squats* *Slow lowering to below parallel, :03 pause, then up fast **Aim for heavier than last week Rest ~ 5:00...

WOD- Every 4:00 x 4 rounds Bike, row, or ski erg at a conversational pace for 3:00, then rest 1:00 Rest ~ 5:00 then: 10 Rounds for...

WOD- As many rounds as possible in 24:00 of 10 GHD sit ups 15 Ring push ups 20 Ring rows Every 4:00 including 0:00 Run 200 meters 2 Rope...

WOD- For time: 50 Toes to bar 40 Box jump overs 24"(20") 30 Eye level kettlebell swings 70#(53#) 20 Goblet lunges with kettlebell 70#(53#) 10 Burpee bar muscle ups 20 Goblet...

WOD- Every 3:00 x 5 sets 4 Push press + 1 Push jerk Rest ~ 5:00 then, 5 Rounds for time of: 10 Shoulder to overhead * 12 Calories on...

WOD- As many rounds as possible in 25:00 of 10 Hang power cleans 115#(75#) 5 Ring muscle ups 10 Front squats 115#(75#) 8 Handstand push ups SPRINT- 25 Minute AMRAP: Row/Bike/Ski...

                                                                              WOD- Geoff Brummett Birthday WOD For time: Row 994 Meters then 8 rounds of 14 Deadlifts 95#(65#) 33 Double unders then Row 995 Meters *If you would like a birthday workout, you...

WOD- Every 3:00 x 5 sets 5 Pause back squats* *Slow lowering to below parallel, :03 pause, then up fast **Aim for heavier than last week Rest 5:00 then, For...

WOD- Every 5:00 x 3 Row 750 meters at a conversational pace Then, As many rounds as possible in 16:00 of 30 Single arm suitcase kettlebell deadlifts 53#(35#) 25...

WOD- As far as possible in 5:00 of Row 20 calories 20 Toes to bar 20 Kettlebell swings Row 20 calories 20 Push ups 20 Dumbbell hang power cleans Row 20 calories 20...