Power Snatch to Overhead Squat & Squat Snatch E2MOM 3 Power Snatch to 3 Overhead Squats – 3 Squat Snatch 2 Power Snatch to 2

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jumps or 24/20″ Steps HERO WOD MCGHEE As many rounds as

5 Rounds For Time: (30min cap) 500m Run/Row or 1.2k Bike 10 Kettlebell Sumo DeadLifts10 Kettlebell Goblet Push Press10 Kettlebell Goblet Squats10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-Ups MRX Push-Ups5 Hang Split Cleans

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings

Strict Press E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps

Hang Clean & Clean (Power or Squat) Build Up E2MOM 10 Hang Cleans – 8 Cleans 8 Hang Cleans – 6 Cleans 4 Hang Cleans

“Mass Confusion” by DB For Time: (30 min cap) 200m Row/Run or .5k Bike 40 Deadlifts 135/95 MRX 95/65 75 WallBall Shots 20/14 to 10’/9′ MRX

15min Build-up to a 1RM: Right Arm Kettlebell Turkish Get-up / Left Arm Kettlebell Turkish Get-up Main Site WOD RX+3 x 5min Rounds for Total Reps

1000m Row/Run or 2.5k Bike For Time 20min AMRAP: 1000m Row/Run or 2.5k Bike50 Sit-Up (anchored) RX+GHD Sit-Up 500m Row/Run or 1.2k Bike25 V-Ups Core, Guns & Grip Development 10 Skin

“Try To Tabata ” by DBFor Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest

Hang Squat Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) 16/12

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+

Bench Press E3MOM 10 – 10 – 5 – 15 Going for 15rep max Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike

Back Squat E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD RX+ For Time: (15min cap) 10 Front Squats5 Rope Climbs 15′

“DIANE” 21-15-9 RFT: (15min cap)Deadlifts 225/155lbs MRX 185/125Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 Wall Walks 120ft Bear Crawl1min High Plank

800m Row/Run or 2k Bike For Time: For Time: (35min cap)800m Run/Row or 2k Bike60 Pull-ups RX+Chest to Bar Pull-Ups MRX Ring Rows800m Run/Row or 2k Bike60 Kettlebell Swings 24/16kgs

Clean & Jerk Build-Up E3MOM 3 – 2 – 2 – 1 – 1 5 Rounds For Time: (12min cap)5 Burpee Box Jump Overs 1 Clean

“30/30 Chipper”30sec work – 30sec rest – 30 work – 30 rest; 2 sets of 30sec work each exercise For Total Reps: Overhead Plate Lunge (alt/stationary)

Deadlift E3MOM 10 – 10 – 5 – 15 *Going for 15rep max Team WOD 16min AMRAP:Partner 1 – 12/9 Calorie Row/Bike or 200m RunPartner 2 –

Squat Snatch Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP: 1

“Aerobic Annie” by DB For Time: (30min cap) 500m Row/Run or 1.2k Bike50 Double Unders50 Military Anchored Sit-up RX+50 GHD Sit-ups 400m Run/Row or 1km Bike40 Double Unders40 Military Anchored Sit-ups

HERO WOD “TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX

Run/Row 400m or 1k BikeE4MOM x 16min (score is slowest time of the 4) 3 Rounds For Time: (21min cap)400m Row/Run or 1k Bike10 Burpee Chest to Bar Pull-Ups RX+ Burpee

Overhead Squats E3MOM 10 – 10 – 5 – 15 Going for 15rep max 12min AMRAP: 8 One Arm Dumbbell Snatch (arm 1)8 One ARM

Bench Press “Pick-em & Hold-em” by DB E3MOM 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in52 Patty Cake

Row/Bike 15/12 Calorie or 200m RunE3MOM x 12min (score is slowest time of the 4) 4 Rounds For Time: (16min cap) 15/12 Calorie Row/Bike or 200m Run 5 Wall Walks or 10 Handstand

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m / Partner B ROW 200m20

Sumo Deadlift E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD RX+ 7min AMRAP: 10 Sumo Deadlift High Pulls 115/75lbs RX+135/95

Happy Easter! Recovery and Rest Closed

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Uners – 10 Unbroken Double Unders15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken Double

HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar HERO WOD TOM As

Bench Press E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps

Hang Power Snatch E3MOM 10 – 10 – 5 – 15 Going for 15rep max 2 RFT: (14min cap)50 DumbBell Snatches (alt arms)25 Box Jump Overs

Front Squat E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD from the Archives 4 Rounds For Time: (16min cap) 400m Run/Row or 1k

Build Up From Floor E2MOM 8 Strict Press – 6 Push Press – 4 Split Jerk 6 Strict Press – 4 Push Press – 2

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run100 Push-ups 100m Bear Crawl 1 mile Run DEA

10 Rounds For Time: (35min cap)200m Run12 KBS 24/16kg RX+ 32/24kg MRX 20/12kg 12 Goblet Squat Rest 1min after Each Round Core & Squat Development –

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD 3 Rounds For Time: (20min cap) 800m Run/Row or 2k Bike

Hang Power Snatch Build Up E2MOM 9 – 6 – 3 – 1 – 1 – 9 For Time: (22min cap)12/9 Calorie Row or Bike or 200m Run9 Hang Power

Pause Strict Press E3MOM 5 x 5 @ 50-80% (3sec pause at Top/Lockout) 21-15-9 reps For Time: (11min cap) Shoulder to Overhead Box Jump Overs Barbell

“Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest to Bar MRX Ring Row10 Dumbbell Push-up (5 Right hand DB / 5 Left hand DB)

Pause Back Squat E3MOM 5 sets X 5 reps @ 50-80% (3sec pause in Bottom) 4 Rounds For Time: (20min cap)200m Run/Row or 0.5k Bike4 Overhead Squats 95/65

Main Site New Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters 2xDB 50/35lbs MRX

“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Kettlebell Swings 12 Pull-Ups 200m Run 11

Overhead Barbell Lunge (forward/alt legs) Build Up E3MOM 10 – 8 – 6 – 4 – 2 MainSite WOD 5 Rounds For Time: (20min cap) 50 Double Unders

Team Chipper For Time: (35min cap)60 Synchronized Kettlebell Swings30 Alternating Box Jump Overs30 Synchronized Toes to Bar30 Alternating Front Squats30 Synchronized Barbell Push-up MRX Push-up 60

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) Five 3min Rounds: 400m Row/Run or 1k Bike15 Sumo Deadlift High Pulls

Front Squat Build Up E3MOM 12 – 9 – 6 – 3 – 1 12min AMRAP: 36 Doubles or 12 Box Jumps 24/20” MRX 20/18” 12 Wallball

Split Push Press & Split Jerk E2MOM 6 Split Push Press – 5 Split Jerks 4 Split Push Press – 3 Split Jerks 2 Split

“GWEN” For Load: (30min cap)15 – 12 – 9 reps of: Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only.-Even a re-grip off the

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run17 Green Goblet Squats (KB)17 Irish Kettlebell Swings 1000m Isle of

MainSite WOD 3 Rounds For Time: (21min cap ) 100 Double Unders 50 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 25 Pull-ups MRX Ring Rows Rest

3 Thrusters EMOM x 3 min Rest 2min / add weight 2 Thrusters EMOM x 3 min Rest 2min / add weight 1 Thruster EMOM

Pause Bench Press E3MOM 5 x 5 reps @ 50-80% (3sec pause in Bottom) 3 Rounds For Time: (18min cap)9 Power Cleans 135/95 RX+165/115 MRX 95/65

Hang Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 12min AMRAP: 12 Box Jumps 24/20″ RX+30/24” MRX 20/18″6

Deadlift Build Up E3MOM 12 – 9 – 6 – 3 – 1 5 Rounds For Time: (16min cap)11 Left Arm Kettlebell Suitcase Deadlifts 11 Right

“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Under8 Bear Complex 115/75 RX+ 155/105 MRX

25min AMRAP: 25/20 Calorie Row/Bike or 400m Run10 Over the Bar Burpees15 Sumo Deadlift High Pulls 75/55lbs RX+ 95/65 MRX 65/45 10 Hang Cleans Core Development 25

Clean & Jerk Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite Team WOD “New York Minute” For Time: (30min

“Trusty Tabata” by DB For Total Reps: Deadlifts 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release

Back Squat Build Up E3MOM 12 – 9 – 6 – 3 – 1 For Time: (24min cap) 200m Run/Row or 0.5k Bike4 Back Squats 135/95 RX+165/115 MRX

Push Press Build Up E3MOM 12 – 9 – 6 – 3 – 1 4min AMRAP: 12 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 8 Push

30min AMRAP: 4 Pull-ups 8 T2B 12 Single Arm DB Devil’s Press 50/35. MRX 35/20 16 Air Squats 32 Double Unders 200m Run Rest 1

“Chest Pump” by DB12 – 10 – 8 – 6 – 4 – 2 rep rounds of: (20min cap) Power Cleans 135/95 MRX 95/65 Ring Dips

“ONE Mile Dual For Time” by DB For Time: (10min cap) 400m Row/Run or 1k Bike – Rest 1 min200m Run/Row or .5k Bike – Rest

OPEN WOD 23.3 In 6 minutes, complete: 5 wall walks 50 double unders 15 snatches 95/65 55+ and 14-15 65/45 5 wall walks 50 double

Strict Press Build Up E3MOM 12 – 9 – 6 – 3 – 1 MainSite WOD 21 – 15 – 9 – 6 (16min cap)

Bench Press Build Up E3MOM 12 – 9 – 6 – 3 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings16 Alternating Kettlebell Goblet

15min Build-up to a 1 RM Hang Clean 12min AMRAP: 12 Hang Cleans 135/95 RX+185/125 MRX 95/65 9 Toes to Bar6 Burpee Box Jump Overs

For Time: (35 minute cap) 800m Run 40 Single arm DB Thrusters 50/35 MRX 35/20 40 Alternating DB Snatch 40 Wallball Sit-ups 20/14 MRX 20/10

Open WOD 15.3 RX and Teens 16-17 14min AMRAP: 7 Muscle-Ups (ring)50 WallBall Shots 20/14 to 10/9′ 100 Double Unders Open WOD 15.3 Masters 55+

“TEAM McGHEE” by DB 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ *One athletes works to complete a

OPEN WOD 23.2a Complete as many reps as possible in 15 minutes of: 5 Burpee Pull-ups 10 Shuttle Runs (50′ = 1 rep) *Add 5

15min Build-up to a 1 RM Hang Snatch Team WOD 15min AMRAP: 10 Alternating Power Snatch (5ea)5 Synchronized Hang Power Snatch 10 Alternating Over Box

15min Build-up to a 1 RM Shoulder to Overhead For Time: (12min cap) 100 Double Unders 50 Shoulder to Overhead 75/55 RX+ 95/65 MRX 55/35 75

15min Build-up to a 1 RM Clean 3 Rounds For Time: (18min cap)15/12 Barbell Push-ups MRX Push-ups 10 Cleans 135/95 RX+165/115 MRX 95/65 2 Rope Climbs

TEAM WOD: 24min AMRAP: Alternating rounds with a partner: 36 Double Unders 12 KBS 24/16kg RX+ 32/24kg MRX 20/12kg 6 Burpee Box Jump Overs 24″/20″

Open WOD 12.1 7min AMRAP: Burpees **at the top of each rep make contact with a Target 6 inches above Reach** Rest 5min Open WOD

HERO WOD DANIEL For time Limit: 35 minutes Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al

OPEN WOD 23.1 Complete as many reps as possible in 14 minutes of: 60 Calorie Row 50 T2B 40 WBS 20/14 10’/9′ MRX 20/10 9′

10min achieve a 10 rep Max TnG Deadlift “Team WOD” For Time:(25min cap/both working)P1 – 21 Calorie Row/BikeP2 – 21 Deadlifts 225/155lbs RX+275/185 MRX 185/125

15min Build-up to a 1 RM Snatch 5 Rounds For Time: (15min cap)200m Run/Row or 0.5k Bike5 Ring or Bar Muscle Ups MRX Burpee Chest to Bar 5 Snatch 115/75

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one

15min Build-up to a 1 RM Front Squat Open WOD 11.5 20min AMRAP: 5 Power Cleans 145/100lbs MRX 130/75lbs 10 Toes to Bar15 WallBall Shots

15min Build-up to a 1 RM Snatch Open WOD 11.1 10min AMRAP: 30 Double Unders15 Power Snatch 75/55lbs MRX 65/45lbs Isometric Core Development 30sec Plank

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department,

15min Build-up to a 1 RM Back Squat 10min AMRAP: 10 Back Squat 135/95 RX+165/115 MRX 95/65 2 Rope Climb 15’ MRX 2-10’ or 1-15’ OR20 Pull-ups MRX

15min Build-up to a 1 RM Ground to Overhead Open WOD 20.1 10 Rounds For Time: (15min cap)8 Ground to Overhead 95/65 MRX 65/45 10 Bar

HERO WOD ARNIE For time Limit: 40 minutes Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on

For Time: (30min cap)10 Toes to Bar or WallBall Sit-ups 20/14 MRX 20/10lbs 1000m Run/Row or 2.5k Bike50 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’25 Toes to Bar or WallBall

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups OK Core,

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB

Sumo Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 5 Rounds For Time: (16min cap) 12/9 Calories Row/Bike or 200m Run 11 Sumo Deadlifts

Push Press into Split Jerks 4 Push Press into 2 Split Jerks 3 Push Press into 2 Split Jerks 2 Push Press into 1 Split

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3 Over the

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD (RX+) 4 Rounds For Time: (16min cap) 400m Run/Row or 1k Bike15 Box

Overhead Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 10min AMRAP: 21 Back Squats21 Pull-up MRX Ring Row15 Front Squats15 C2B