Monday March 19, 2018

Build to a heavy Snatch Balance in 12min


Accumulate 2min in the L-sit


10min EMOM

Min1: 12/10 Cal Row

Min2: 20sec AMRAP ring dips

*Ring dips are your score.

Tuesday March 20, 2018

Deck of Cards

Teams of 4

Diamonds = Russian KBS 70/53lbs

Hearts = Pull ups

Clubs = Sit ups

Spades = Air squats

Teams of 4 will divide into groups of 2, and each pair will take turns flipping a card over. The next pair doesn’t get a turn until both members of the first pair are done with their reps.

Wednesday March 21, 2018

Bench Press



Partner WOD For time:

60 Cal Row

50 Burpee box jump overs 30/24″

40 Dead lifts 225/155lbs

50 Burpee box jump overs 24/20″

60 Cal Row

*One partner works while the other holds a BB overhead with arms locked out in the top of a press. Partners may divide the work however they like.

Men: 75lbs

Women: 45lbs

Thursday March 22, 2018

30 TGU (Turkish Get Ups) not for time 35/25lbs


1 mile run for time with your team!

Tracker Jackers VS Blue Flames

*Your score is the time it takes for the entire team to run the mile.

Friday March 23, 2018


Saturday March 24, 2018


150 DUs

50 Push ups

15 Power cleans 185/125lbs

Sunday March 25, 2018

3 Rounds for time:

3 person teams

Part 1: 400m Run

Part 2a: 20 KB Dead lifts 70/53lbs

Part 2b: 20 Russian KBS 70/53lbs

Part 3: 150 DUs or 250 Single unders

Partners will rotate through each part three times, and may not move on until each member is finished with their given section.