It can build you up or tear you down; it’s your choice. Silently endure. Actively recruit to your cause. Bend your will to align with...

DOLLY PARTON 30:00 AMRAP 400m Run/500M Row/24/19 Cal Echo 5 Rounds of “Strict Cindy” 5 Strict Pullups 10 Push-ups 15 Air Squats -OR-...

NIGHTHAWK - Teams of 2 6:30 a.m. Comp Class 4 rounds 400m Burden Run (30/20lb wallball or each teammate wears weighted vest.) 8 Wall...

BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee...

CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata....

THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max...

THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row -OR- One of yesterday’s WOD’s STRENGTH...

LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30...

“ZANGIEF” 6:30 Comp Class Teams of 2 20 min AMRAP 80 Calorie Row 60 Wallballs 20/14 40 Back Squats (from the ground) 135/95 20...

ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5...

DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row...

LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in...

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with...

MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In...

"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest...

KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a...

ALEX AND MARTY 15-12-9-6-3 Devil Press (2x50/35) 45-36-27-18-9 Sit Ups (30-24-18-12-6 GHD Sit Ups) Strength 8 Tempo Romanian Deadlift...