WOD: A1: Push Press (5 reps x 5 sets rest :30) A2: Metcon (No Measure) 6-10 Unbroken Seal Walk on Rower x 5 sets rest :30 A3: Metcon (No Measure) :40-:60 [...]

WOD: A1: Prone DB Row on medium incline (8 reps @ 30X2 x 5 sets rest :30) (approx 8-10" elevation on front) A2: Metcon (Weight) :60 farmers Carry Walk [...]

WOD: A1: Double Overhand Grip Deadlift  (6 reps x 6 sets rest :20 ) NO hook grip. Only 1 warm up set taken then start counting 6 [...]

WOD: After 1st set of all 3 min AMRAPS rest 7 minutes then repeat Score includes buy in reps Metcon (2 Rounds for reps) 3 min [...]

WOD: A1/A2 = 10 min EMOM (you may build up throughout) rest 5 min B1/B2 = 10 min EMOM (you may build up throughout) rest [...]

For time in team of 2 (split work evenly w/ 1 person working at a time unless indicated otherwise) 1200m run 800m Sand bag Run [...]

WOD: this is a 25 min EMOM.. coaches should give about 10 minutes to start workout. Athletes can start with whatever weight they want and [...]

WOD: Workout is performed on a running clock. Times to start each round are indicated below Metcon (3 Rounds for time) 400m Run @ 90% effort [...]

WOD: start working sets from blank bar A1: Standing Btn Strict Press  (5 reps @ 32X2 x 5 sets rest :40) your lift should be as close [...]

WOD: @ 90% effort 3 MIN CALS ON AIRBIKE rest 3 min 3 MIN FULL STAND BURPEES rest 3 min 3 MIN CALS ON SKI [...]