Programmed By Coach Jim AMRAP in 30 mins P1: Completes 500m Run / Row P2: Completes 20/16 Cals Ski / Bike / AD 10 Power Cleans 20/16 Cals...

Programmed By Coach Lindsey AFAP in 15 mins: 2 WBS 2 Burpees 2 Shuttle Runs (Add two rep each round) 3 mins rest For Time: 21 – 15 – 9...

Programmed By Coach Sandra For Time: 400m Run / Ski 25 Overhead Squats 25 Front Squats 25 Back Squats 400m Run / Ski 25 Shoulder Press 25...

Programmed By Coach Jim For Time: Buy In: 100 Cals 5 rounds: 8 Toes to Bar 12 HR Press Ups 100 Cals 5 rounds: 8 Burpees 12 DB Snatches...

Programmed By Coach Lindsey Every 90 secs x 8 3 Bench Press For Load 5 rounds for time: 6 Bench Press 8 Box Jumps 10 Cals Row / Ski / AD...

Programmed By Coach Neil :40 secs on / :20 off x 6 rounds Row / Ski / Bike Atlas Leg Lunge Ski / Row / Bike Hang Power Clean & Press Rest...

Programmed By Coach Megan AMRAP in 5 mins: Buy In: 500m Run Max Distance Ski / Cals AD 1 min rest AMRAP in 5 mins: Buy In: 500m Run Max...

Programmed By Coach Megan AMRAP in 30 mins: Alt Exercises 100m Run 6 Toes to Bar 3 Front Squats Every 5 rounds complete: 10 Burpee Over...

Programmed By Coach Jim Every 5:00 mins x 6: 3 Wall Walks 6 Power Snatches 12 Box Jump Overs 24 Double Unders / Single Unders Remaining...

Programmed By Coach Sandra For Time: It a sweaty one have fun ;)

Programmed By Coach Jim 15 rounds for time: 5 Pull Ups 10 Press Ups 15 Air Squats EMOM perform: 6 DB Snatches Rx: 22.5/15 Masters Rx:...

Programmed By Coach Megan Buy In: 200m Run + 31 Du’s (62 Skips) 14 rounds: 3 Dual DB Front Squats 3 Burpee Pull Ups Buy In: 200m Run + 31...

Programmed By Coach Neil 1:00 on / 1:00 off x 10 rounds: :30 Deadlift :30 Press Ups Score = reps per round (Overall Total) Rx: 60/42.5...

Programmed By Coach Megan For Time: 40 min TC 5000m Row / Run / Ski / Bike Every 3:00 Complete: 2 Hang Power Cleans Each Round Add 2 Reps...

AMRAP in 25 mins: 9 Pull Ups 9 Squat Cleans 9 Burpees 9 Push Press 9 Toes to Bar 9 KBS 9 Cals  5 mins rest AFAP in 5 mins: SB Snail Push...

1:00 on / 1:00 off x 3 1 Wall Walk Complex + Max DB STOH 1 Wall Walk Complex + Max DB Deadlift 1 Wall Walk Complex + Max DB Lunges 2:00...

Every 2:00 x 5 5 Hang Power Cleans Maintain weight throughout 3 mins rest 5 rounds for time: 1000m Row 30 WBS Rx: 9/6 Masters Rx: Option...

AMRAP in 12 mins: 10 Burpees 25 High Knees to Band 3 mins rest AMRAP in 9 mins: 10 Pull Ups 25 Double Unders / Single Unders  2 mins rest...

Every 2:00 mins x 6 2 Deadlift Reset reps – NO DUMPING! 5 mins rest – WOD Set Up For Time: 5 Box Jump Overs 10 DB Snatches 10 Box Jump...

5 rounds for time: 20 Power Cleans 30 Bench Press 40 MB Sit Ups 50 Squat Jumps Optional Extras: Intervals (9 mins work) :20 Fast Pace /...