Strength/Workout 30 min Shankle Complex - Work to Heavy 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks **After Thursday's burner, this should [...]

Strength Front squat Heavy 3 w/ a 1 sec pause Workout 10 RFT 35 Double unders 5 Dbl DB G2OH - 50/35 **I'm really looking [...]

Workout 24 min AMRAP 400m run 10 dball shoulder - 100/60 15 Box jumps - 24/20 **No squatting today after lunges and thrusters the last [...]

Strength 1 Thruster 1 RM Strength 2 Yates Row 6-6-6 CashoutWOD EMOM x 10 1+ Thrusters - 65% of your 1RM **I'll call it what [...]

Strength Deadlift 3-3-3 Workout 6 RFT 3 Power cleans - 135/95 6 Front rack lunges - (3/3) 18 Sit ups (12 GHD) **Starting off the [...]

"Thomas Butler" 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb)   **This Firefighter Hero WOD is dedicated to Thomas [...]

Workout Navy's 243rd Birthday 25 min AMRAP (24.30 - rounded up) 10 Pull ups 13 Burpees 17 KB swings - 70/53 75 Double unders **A [...]

Strength Back squat Heavy 5 Workout 15 min AMRAP 100m dball carry 15 Wall ball - 20/14 10 Toes to bar **You should expect to [...]

Workout "Annie" 50-40-30-20-10 Double unders Sit ups ^12 min time cap FOLLOWING 16 EMOM Skill work Even - gymnastics Odd - weight lifting **Annie is [...]

Strength 1 Deadlift 5-5-5 Strength 2 Push press 5-5-5 Cashout WOD 30 sec row - max meters. Three attempts. Rest ~2 min between efforts. Record [...]