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Strength 5×2 Front Squat WOD 3 rounds for time of  15  Dumbbell Power Cleans 40/30lbs15  Dumbbell Squats15  Dumbbell Push Press

Skill 10 Min Unbroken DU Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  WOD 5 Rounds with 1 minute of work on each of the following 3 stations. BurpeesKettlebell Swings 24/16kgBox Jumps  1 minute rest between each round.  Your score is your total number of reps for all 15 minutes […]

Strength Working from the floor: EMOM for 12 Minutes EVEN – 3 Jerks  ~ 70% of 1RM JerkODD – Rest WOD AMRAP in 10 Minutes of 5 Power Cleans 135/95lbs10 Push Ups

Strength Deadlift 5×3 WOD AMRAP in 15 minutes of 30 2-Count Mountain Climbers20 See The Lights 25/15lbs10 CTB Pull Ups 

WOD 800M Run100 Kettlebell Swings 24/16kg100 Air Squats100 Push-Ups800M Run Partition the swings, squats and push-ups as needed.  Start and finish with 1/2 mile run. 

Skill 1600M Row For Time  WOD AMRAP in 8 Minutes of 3-6-9-12-15…Thrusters 95/65lbsBurpees Over The Bar

Strength 8×3 Push Press WOD 3 Rounds for time 20 Kettlebell Snatch 15 Knees To Elbows400M Run

13.3 is out! And it’s A LOT of wall balls! Followed by some double unders and of course the dreaded but, inevitable appearance of muscle ups. My advice for this WOD, stay positive! There are 2 high skill movements in this WOD and well, wall balls are rough! So focus on what you CAN do, […]

STRENGTH: Deadlift 5×5 WOD: 5 rounds for time 10 C2B Pull Ups 15 Power Cleans 95/65

Remember today is TUESDAY!! I’m sure you’re all sick of hearing this by now but, just a reminder that the 5:30 class is dedicated to Olympic Lifting. Regular classes at 4:45 and 6:30. STRENGTH: 8×3 Strict Weighted Pull Ups. If you don’t have Pull-ups yet, make them as difficult as possible. No kipping!  WOD:  5 […]