Category / WOD

Score Time 20 rounds for time with a partner: 7 push presses (75/115 lb) 100-m run 7 burpees – One partner completes a full round at a time before switching for 10…

Score Rounds and Reps 5 sets for max reps: On a 3-minute clock, complete: 400/500-meter row 8 burpees over rower In the remaining time, perform: Max-reps alternating dumbbell snatches Rest 3 minutes…

Open Gym

Score Time Every minute on the minute for as long as possible: 3 burpees 7 chest-to-bar pull-ups 11 wall-ball shots ♀ 14-lb ball to a 9-foot target ♂ 20-lb ball to a…

Score Time For time: 10-second L-sit 10 box jump-overs 20-second L-sit 10 box jump-overs 30-second L-sit 10 box jump-overs 40-second L-sit 10 box jump-overs 50-second L-sit 10 box jump-overs 60-second L-sit ♀…

Score Time 10 rounds for time of: 4 deadlifts 3 hang power snatches 2 overhead squats ♀ 105 lb ♂ 155 lb Intermediate option: 10 rounds for time of: 4 deadlifts 3…

core Weight Every minute on the minute for 20 minutes: Minutes 1-5, use a light weight to complete: 1 snatch pull 1 hang power snatch 1 overhead squat Minutes 6-10, use a…