8 Min. EMOM: 2 Snatch balance Then… 4 Rounds for Time: 6 Snatch @ 105/70 lb. 12 Burpee box jumps @ 24/20″ 10 HRPU w/ feet on 25 lb. plate *For the push-ups to be RX, quads cannot touch the Read More …

20 Min. AMRAP: 10 Plate ground to OH 12 OH plate lunges 14 Russian twists *RX weights for all movements is 45/35 lb.

“Helen” Meets “Karen” 3 Rounds for Time: 400 Meter run 21 Kettlebell swings @ 53/35 lb. 12 Pull-ups 50 Wall Ball shots @ 20/14 lb. to 10′

“Donny” 21-15-9-9-15-21 reps for time of: 225 pound Deadlift Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, Read More …

18 Minute AMRAP: 1 Snatch attempt 200 M. Run **Must declare snatch weight before the WOD and cannot change it during WOD *** Scored as weight moved and runs completed. Run is all or nothing

8 Minute AMRAP: 10 Pull Ups 10 Over the Box Jumps 20/14 10 Kettlebell Swings

50 second row for calories, 10 second rest, then: 5 Rounds for Time: 10 Medball cleans @ 20/14lb. 20 Overhead lunges @ 55/45 lb. *For every calorie rowed, take that many seconds off of your final time.

For Time: 50 Squat box jumps 25 Power snatch @ 95/65 50 Hand release push-ups 100 Lateral jumps over bar 25 Thrusters @95/65 **As a team, double the reps.  Every odd minute do 10 wall ball sit-ups.  Teams complete 10 Read More …

For Time: 3 Rounds: 5 Deadlift 225/145 6 Burpee pull ups 3 Rounds: 15 Air squats 10 Power Cleans 135/75 Buy Out: 30 lunges in place 53/35lb kb in front rack 20 Burpees over the box 15 Lunges in place Read More …