Find a 1 rep max of the following complex: clean hang clean split jerk (left leg forward) split jerk (right leg forward) Then 2 rounds of 1 minute on, 1 minute off partner leg tosses…

EMOM for 10 minutes of: 25 double unders 5 Rt/5 Lt KB snatches (70/53#) WOD Notes:  EMOM stands for every minute on the minute.  This means when the workout starts you will attempt to complete…

Complete 2 rounds for time of: 800m run 25 handstand push ups WOD Notes:  There are several ways to approach this workout.  If you want to work on brute strength, use strict HSPU and really…

Sumo Deadlift 3-3-3-3-3 Then 5x5 glute hamstring raises

Teams of 3 complete for time: 5k row While one athlete is rowing, the other two are taking turns (one always resting) completing: 100 wallballs (20/14# to 10/9') 75 burpee box jumps (20/16") 50 bear complexes (95/65#) Complete…

The day is here!  Schedule of events is listed below: 7:30 - Gym opens for warm up 8:00 - Rules briefing 8:30 - Event 1 kicks off Full event schedule here. Full results here. All…

Banded Box Squat 10x2 (60% bar, 30% band) Then 5x50 yd sled drag (60% 1RM back squat) WOD Notes:  For anyone not in the "Battle for the Iron Phoenix", this is a great workout to…

Fight Gone Bad push presses (75/55#) row (cal) wallballs (20/14# to 10/9') sumo deadlift high pulls (75/55#) box jumps (20/16") WOD Notes:  The "fight gone" scheme means you will complete 1 minute at each station…

Complete 5 rounds for time of: 21 KB swings (53/35#) 21 butterfly abmat sit ups 2 rope climbs WOD Notes:  Remember to bring your tall socks for rope climbs! Iron Phoenix WOD #2: Complete for…

One-board bench press 1-1-1-1-1-1 Then 10 front levers NFT WOD Notes:  The purpose of a one board bench press is to change the lowest position the bar reaches during the lift.  In this case, it…