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5 Rounds: 400 meter run 20 Slam Balls 20 Overhead lunges (w slamball overhead)Read more

A. 3-3-3 Front Squats @ 85% 1 RM B. 3 Rounds: 15 Burpees 25 Wall Balls C. 3×15 GHD Hip Extensions and GHD Sit upsRead more

A. Hang Clean practice, find a heavy double in 20 minutes B. 10 Min AMRAP 8 Burpees 4 Squat Clean Thrusters @ 70% Body WeightRead more

A. 1 Squat Snatch + 4 OHS EMOM @ 70% Snatch Max until failure or until 7 minutes B. 4 Rounds: Front Squat @ 135/95 400 meter runRead more

Veteren’s Day WOD – Whitten Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ballRead more

Corporate Wellness Program – Photobucket and Four Winds Interactive A. Back Squat 6×3 @ 75% 1 RM B. 5 Rounds: 3 Minutes on the clock: 15 burpee buy in, remaining time, AMRAP Clean and Jerk @ 95/65 L1, 115/80 L2, 135/95 L3Read more

WOM! 3 Rounds: 5 Minutes 100 DU then 8 OHS Buy In, then complete as many Wall Balls as Possible. Rest 2 Minutes between Rounds. Score is total wall ballsRead more

Four Winds Interactive and Photobucket WOM ReTest WOM Retest Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-barRead more

Four Winds Interactive and Photobucket A. Front Squats 5-5-5 B. 40-30-20-10 Slam Ball (30/20) Wall balls (30/20) Between Each round complete 20 Back Extensions (MOD is Supermans)Read more

A. Death By Jerk @ 115/75 B. 25-20-15 Thrusters (75/55) Kettlebell Swings (54/36)Read more