For time: 10 muscle-ups 25 thrusters 800m. run 25 thrusters 10 muscle-ups Men: 75 lb. Women: 55 lb. Scaling If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that Read More …

21-15-9 reps for time of: Push presses Power cleans Men: 135 lb. Women: 95 lb. Scaling This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your Read More …

Overhead squat 3-3-3-3-3 reps Scaling Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will Read More …

“Ship” Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36″ box Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Read More …

Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball Scaling this WOD Adjust the movements and reps so you can keep moving for the duration of the workout. Read More …

21-15-9 reps for time of: Deadlifts Box jumps Men: 315 lb., 30-in. box Women: 205 lb., 24-in. box Scaling this WOD This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be Read More …

10 minute AMRAP: 5 power snatches 10 overhead lunges 1 rope climb, 15-ft. rope Men: 95 lb. Women: 65 lb. Scaling this WOD This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds Read More …

Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps

5 rounds for time of: 400-meter run 7 L pull-ups 4 clean and jerks Men: 185 lb. Women: 125 lb. Scaling This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more Read More …

“Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Read More …