From 0:00-3:00, perform 3 rounds of: 3 pull-ups, 6 pushups, 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups, 8 pushups, 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups, 10 pushups, 15 squats From 9:00-12:00, perform 3 Read More …

9/11 Memorial WOD: For Time: 2001m. Run 110 Step ups @24″/20″ 15 Rounds of: 9 Burpees 11 Walking lunges, alt.

5 Rounds for Time: 12 Wall balls @20/14-lb. to 10′ 9 Toes to bar 5 Power cleans @185/135-lb.

Strength/Skill: 10 Min. EMOM 2 Hang Power Snatch + 2 Overhead Squats 10 Minute AMRAP: 10 Power snatches @95/65-lb. 10 Burpees

Teams of 2, For Time: 27-24-21-18-15-12-9-6-3 Thrusters @95/65 Pull-ups *One partner works at a time

Strength Every 90 seconds for 9 rounds: 4 Backsquat @70% For Time: 800m. farmers carry @53/35-lb kettlebells per arm.

Hotshots 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters In memory of nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, Read More …

DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run Read More …

“Jackie” For Time: 1000 meter row 45/35 pound Thruster, 50 reps 30 pull-ups *Compare to November 25, 2015

20 minute EMOM: Evens: 8 Front Squats @135/95 Odds: 8 Push Jerk  @135/95