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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 […]

Great job this weekend on 13.2 guys!! You all put up some really impressive scores!!  STRENGTH: Backsquat 5×1 WOD: For Time: 50 Wall Balls 20/14 400 M Run 50 Snatch 45/35 400 M Run  50 KB Swings 24/16    

Skill  EMOM for 7 minutes   7 Push-ups7 Toes-To-Bar WOD  AMRAP in 8 Minutes 5  Power Clean 185/135lbs45 Double Unders

Strength Working from the floor: EMOM  for  10 minutes 3 OHS  ~ 75% of 1RM Snatch WOD AMRAP in 10 Minutes of 5 Push Press 115/75lbs10 Deadlift 115/75lbs15 Box Jump 24/20in

Strength Working from the floor, find your  2RM Power Jerk WOD 5 Rounds for time of: 10 Burpees20 Dumbell Snatch (10 each arm) 40/30lbs200M Run