15 Minute Cap: 50 Cal row buy in, then with remaining time AMRAP of: 15 Toes to bar 3 Rope climbs

3 Rounds for Time: 15 Overhead squat @95/65 15 Burpees 15 Step ups to 20″ @95/65 (back rack) 45 Double unders

For Time: 50-40-30-20-10 Shoulder to Overhead @75/55 Box jump overs @24″/20″

“Benchmark Day” Athletes will repeat whichever WOD they did on August 21, 2014 Normal class schedule, however you will have the choice to do one of three classic benchmark WODs. Elizabeth: 21-15-9 Clean @135/95 Ring dips Diane: 21-15-9 Deadlift @225/155 Read More …

“Jared” 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, Read More …

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 1.5/1 pood Russian KB Swings Sprint 50 yards Between every set of KB swings, perform one (1) 50 yard sprint.

For Time: 100 Double unders 21 Front squat @115 21 Push press @115 100 Double unders 15 Front squat @115 15 Push press @115 100 Double unders 9 Front squat @115 9 Push press @115

3 Rounds: 1 Min. max rep OHS @45/35 1 Min. max rep Box jump @20″ 1 Min. max rep Ring rows 1 Min. rest 1 Min. max rep deadlifts @80%

14 Minute AMRAP: 2 Power snatch @135/95 6 Bar facing burpees 12 Air squats

Death by Backsquat: 1 Backsquat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on… *This workout is performed at bodyweight or 225/155lb.,  which ever is more.