Tuesday November 29th 2016

 Part I. EMOM for 10min 3 Strict Press   Part II. “Tabata Something Else” Pull-ups Push-ups Sit-ups Air Squats Record lowest score of [...]

Monday November 28th, 2016

WARM UP: Hip and glute focus   METCON 5 RFT 4 Deadlift [315/205#] 8 Box Jumps [30/24”]   Post WOD Pigeon [...]

Saturday November 26th, 2016

In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead 500m Row *Choose the [...]

Wednesday November 23rd, 2016

EMOM ODD:  6 SDHP 95/55              6 LATERAL BURPEES EVEN:  CALS ROWING [...]

Tuesday November 22, 2016

WARM UP: Shoulder focus   METCON: Open Workout 13.3 AMRAP in 12min 150 Wall Balls 90 Double Unders 30 Muscle Ups [x2 C2B]   Part II. Core [...]

Friday November 18th, 2016

STRENGTH: 5 Sets 2 Power Snatches + 1 Snatch Touch N Go Increase Wt. as comfortable w form Every 2min   Part II. 5 Rounds 1min MAX Effort bike [...]

Wednesday October 16, 2016

STRENGTH: Front Squat 2-2-2-1-1 Increase Wt. Every 2:30   METCON: 3 rounds for time: 12 Front squat [135/95] 12 Burpee [...]

Tuesday November 15th, 2016

HERO WOD Jack AMRAP in 20min 10 Push Press  115/75# 10 KBS  70/53# 10 Box Jumps [...]

Monday November 15th, 2016

Part I. Muscle Up Progressions   Part II. Deadlift Warm up Sets 60% x5 60% x5 Working Sets 65% x6 70% x6 70% x6 Every 2min   Part [...]

Friday, November 11th 2016

Strength: 5x3 Backsquat 80% Every 2 min Metcon "Randy" 75 power snatches for time   [...]