“Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups (sub C2B, regular pull-ups, or ring rows if needed) 10 Hang Power Cleans (135/95) (115/80)

AMRAP x 20 400m Run or Row 12 Wall Ball Sit-ups 10 Goblet Reverse Lunges (55/35) 8 Ring Dips

“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 burpees 11 Box Jumps (30/24) Continuous run with Sandbag (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accompl... Continue Reading

Happy “dirty 30” to this lady! We couldn’t let you celebrate all by yourself…have a great day Dani! Dirty 30 For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push ... Continue Reading

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) B) EMOM 5: Heavy Power Clean then “Power Play” Ascending Ladder for 7 Minutes: 1 Power Clean (155/105), 30 Double Unders 2 Power Cleans (155/105), 30 Double Unders 3 Power Cleans (155/10... Continue Reading