2 The Max! Programmed By Coach Jim 5:00 mins on / 1:00 off x 8 400m Run – Max Cal Row 400m Run – Max Burpees 400m Run – Max WBS 400m Run...

Boss WOD Programmed By Coach Neil 3 RFT: (35 min TC) 20/16 Cals 30 HR Press Ups 20 Toes to Bar 30 Box Jumps 20 SDHP 30 MB Sit Ups (L/R/C)...

Thurty Programmed By Coach Sandra EMOMx5 5 Push Jerk (3 sec pause in catch) AMRAP in 30 mins: Every 5:00 – Starting at 0:00 200m Run...

Full Throttle Programmed By Coach Megan EMOMx10 1 Block Power Clean Start at 65% build to heavy single For Time: Rx (10 min TC) 35/28 Cal...

Climbing Triplet Programmed By Coach Zak For Time: 6 – 5 – 4 – 3 – 2 – 1: Rope Climbs 1 – 2 – 3 – 4 – 5 – 6: Squat Clean & Front Squat...

The Humbler Programmed By Coach Zak Every 3:00 x 7 sets: 1 Deadlift (2x Body Weight) 2 Back Squats (1.5x Body Weight) 3 HSPU / DB Strict...

Carb Killer Programmed By Coach Megan Rowing Intervals: 6:00 min Row (No Feet Straps) 1:00 rest 3:00 min Row (Feet Straps – 2 sec Pause...

Touch Down! Programmed By Coach Neil Tabata: 20 on / 10 off x 8 sets (4 each) Air Squats KBS Push Press WBS Row Metres Rest Format:...

Stumble Programmed By Coach Megan EMOM x 8 (Gymnastics) • 1 Pull Up + 1 C2B + 1 BMU Or • 1 Strict Pull Up + 1 Pull Up + 1 C2B Or • 1...

Baggage Claim Programmed By Coach Jim 3 RFT: 2:00 mins rest between sets (35 min TC) 800m Run 40 KBS 200m Farmers Carry  Rx: 24/16 MRx:...

Snatcher Programmed By Coach Megan EMOM x 10 1 Squat Snatch • Nail the lift • Try the rep again if you wobbled • Focus on that solid...

Level 1 Programmed By Megan 10 mins to warm up to starting weight • Make sure to jump up in small increments. • Try to attempt at least 4...

Chipper Programmed By Coach Zak For Time: 25 mins TC 50 Air Squats 5 Burpees 40 Sit Ups 5 Burpees 30 Walking Lunges 5 Burpees 20 Press...

Open Wod 11.1 Test Workout 6 Snatch Complex: (unbroken) 15 mins to build to heavy complex   3 Snatch Pulls 2 Hang Snatch 1 Overhead Squat...

Team Classic Programmed By Coach Megan EMOM x 30: Switches Places Every Minute 5 HR Press Ups 3 Box Jumps Max DB Squat Cleans Rx: 20/12.5...

Chipper Test Workout 5 For Time: 20 min TC 27 Thrusters 27 Burpees 21 Thrusters 21 Toes to Bar 15 Thrusters 15 Burpees Over Bar 9...

Helen Test Workout 4 3 Rounds For Time: 15 min TC 400m Run 21 KBS 12 Pull Ups Rx: 24/16 MRx: 20/12 Skills Practice Session: EMOMx10 Pick...

Strength Test Test Workout 2 & 3  30 mins to Establish 1 Rep Max : Clean & Jerk Back Squat 5 mins Rest 1000m Ski – Erg

Open WOD 22.1 Test Workout 1 AMRAP in 15 mins: 3 Wall Walks 12 DB Snatches 15 Box Jump Overs Rx: 22.5/15 & 24/20 MRx: 15/10 & 20/16...

Community Event Programmed by Coaches Competitive Pathway: Workout 1: Double Grace For Time: Even Split 60 Clean & Jerk (60/42.5) Workout...