Friday September 30th, 2016

21-18-15-12-9-6-3 Cals, Assault Bike Deadlift  185/135#   POST WOD For Time: 50 Box Jumps [...]

Wednesday September 28th, 2016

METCON Buy in: 400m run w plate  45/25 5 Rounds 50' OHWL  45/25# 10 HSPU 50' OHWL 15 GHD Buy out: 400m w [...]

Wednesday September 21st, 2016

HEAVY DAY EMOM for 6min 3 Strict Press EMOM for 6min 3 Push Press EMOM for 6min 2 Push Jerks *Rest 2min between different barbell movements* Then death [...]

Tuesday September 20th, 2016

SKILL 3 Sets 6 Turkish Get-ups (3ea side)   METCON 10 Rounds 3 Power Clean [185/125#] 5 Pull-ups 10 Push-ups 15 Air [...]

Monday September 19, 2016

STRENGTH Back squat 6x2 @80-85% Every 2min   METCON AMRAP in 10min 10 KBS [70/53#] 10 [...]

Friday September 16th, 2016

STRENGTH Clean and Jerk 2-2-2-1-1-1 Increase Wt. Every 2:30   METCON 21-15-9 Hang Clean [95/65#] 9-6-3 Rope [...]

Tuesday September 13, 2016

STRENGTH OHS 5x3 Increase Wt. Every 2min   METCON AMRAP in 12min 24 Double Unders 12 T2B 8 [...]

Monday September 12th, 2016

Miktarian WOD (45 min time cap) 800m Run 45 S2OH [115/75] 400m Run 45 Front Squats 400m Run 45 Box Jumps [24/20”] 400m Run 45 Push ups 800m Run **8 [...]

Saturday September 10, 2016

"LUKE” 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups Rest 5 min Then:   In teams of 2, 25 minute [...]

Wednesday September 7th, 2016

Strength Bench press 4x6 Same Wt. Every 2min   METCON 3 RFT 30 KBS [53/35#] 30 Wall Balls [20/14#] **5 Burpees [...]