Friday June 17th, 2016

METCON “Fran” 21-15-9 Thrusters [95/65#] Pull-ups   ACCESSORY 4 Sets 16 Alt DB Curls 8 Barbell Bent Over [...]

Wednesday June 15th, 2016

METCON EMOM for 20min ODD: 16 Wall Balls 20/14 lb. EVEN: Row 18/13 cals   POST WOD Tabata Hollow [...]

Tuesday June 14th, 2016

STRENGTH 2 EMOM for 10min Push Press 75-80%   METCON 3 RFT 12 Push Jerks    135/95# 12 T2B 12 Box Jumps [...]

Monday June 13th, 2016

STRENGTH Back Squat DELOAD 3x8 @60-65% Every 2min METCON Main Site 4.2.16 AMRAP in 20min 400m Run 20 GHD Sit-ups 10 OHS [...]

Saturday June 11th, 2016

Partner workout 800 m run  100 thrusters 75#/55# 800 m run 100 ab mat sit-ups  800 m run 100 HRPU  800 m run 100 med ball cleans [...]

Friday June 10th, 2016

STRENGTH Snatches @ 85% 1 EMOM for 10min   METCON 3 RFT 200m Run 4 Power Cleans 155/105 4 Front Rack Lunges 8 Push Jerks 10 Back [...]

Wednesday June 8th, 2016

STRENGTH Power Cleans 6x2 @ 80-85% Every 2min   METCON AMRAP in 14min 2 Rope Climb 24 Double Unders 12  DB Snatch [...]

Tuesday June 7th, 2016

METCON “Eva" 5 RFT 800m Run 30 KBS [70/53#] 30 [...]

Monday June 6th, 2016

STRENGTH Back Squats wk 6 80% x2 86% x1 92.5% x4+ METCON 4 RFT 8 HSPU 8 Front Squats  155/105 8 Burpee BJO [...]

Saturday June 4th, 2016

Teams of 2, complete for time: 25 Minute AMRAP: For 20 Minutes, complete as many rounds and  reps as possible of: 20 Power Snatches (115/75) Fit: DB [...]