Latest Wods

3 Rounds for Time
Every 5 minutes, complete:
5 Squat Cleans (135/95 lb)
4 Squat Cleans (155/105 lb)
3 Squat Cleans (185/125 lb)
2 Squat Cleans (205/135 lb)
1 Squat Clean (225/155 lb)

AMRAP in 10 minutes
1 Toes-to-Bar
1 Strict Handstand Push-Up
2 Toes-to-Bars
2 Strict Handstand Push-Ups
Continue with this pattern, adding 1 rep to each movement every round.

2 Rounds for Time
25/20 calorie Assault Bike
25 Push-Ups
50 Air Squats
100 Double-Unders
50 Air Squats
25 Push-Ups
25/20 calorie Assault Bike
Rest 3 minutes

5 Rounds for Time
21 Pull-Ups
15 Bar Facing Burpees
9 Shoulder-to-Overheads (135/95 lb)

2 Rounds for Time
20/16 calorie Assault Bike
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
15/12 calorie Assault Bike
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
9/8 calorie Assault Bike
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)

4 Rounds for Time
20 Handstand Push-Ups
30 GHD Sit-Ups

3 Rounds for Time
30 Wall Ball Shots (14/10 lb)
20 Wall Ball Shots (20/14 lb)
10 Wall Ball Shots (30/20 lb)
Rest 3 minutes

AMRAP in 30 minutes
5 Deadlifts (275/205 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

3 Rounds for Time (with a Partner)
1,000/800 meter Bike Erg
40 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20 in)
20 Sandbag Cleans (150/100 lb)
10 Rope Climbs

AMRAP in 25 minutes
From 0:00-10:00, AMRAP of:
12 Single-Arm Dumbbell Cleans (50/35 lb)
14 GHD Sit-Ups
Rest 5 minutes
From 15:00-25:00, AMRAP of:
12 Single-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
14/12 calorie Row