Workout "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) **Hitting one of two benchmark girlWODs for the month of June. Below you'll find board [...]

Strength Front squat Heavy 5 Workout 12 min AMRAP 10 Box jump over - 24/20 10 DB Snatch, alt from ground - 50/35 (5/5) 10 [...]

"Rankel" 20 min AMRAP 6 Deadlifts (225/155) 7 Burpee pull-ups 10 KB Swings (70/53) Run 200 meters **U.S. Marine Corps Sergeant John Rankel, 23, of [...]

Strength Deadlift - heavy 5 Workout 12 min AMRAP 200m run 10 Dball shoulder - 100/60 10 Handstand push up (a few scaling options) **Great [...]

Workout 5 RFT 30 Double unders ---> "Annie" 30 Wall balls (20/14) --> "Karen" 30 KB Swings (70/53) ---> "Eva" **In anticipation of our June [...]

Strength 1 Snatch 2-2-1-1-1 Strength 2 Weighted/Strict Pull up 5-5-5 OR 3xME ^Super set - 3xME Pushup Optional Cashout/Accessory Work 2x 50 banded pull aparts [...]

Strength Clean 2-2-2-2-2 Workout For time 15 Burpee over the barbell 5 Cleans 12 Burpee over the barbell 4 Clean 9 Burpee over the barbell [...]

Strength Bench press 2 x Heavy 10 rest 3 minutes between these 2 top efforts Workout 12 min AMRAP 15/12 cal Row 12 DB push [...]

**CLASSES AT 7AM, 9AM, 10:30AM** "Murph" For time" 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run **In [...]

"Scotty" Complete as many rounds as possible in 11 minutes of: 5 deadlifts (315/205) 18 wall-ball shots (20/14) 17 burpees, over the bar **Scott [...]