Monday December 12th, 2016

Part I. 2 EMOM for 10min Snatch @80-85%   Part II. AMRAP in 10min OHS [95/65#] Box Jumps [24/20”] 2, 4, 6, [...]

Saturday December 10th, 2016

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps  24/20 5 [...]

Friday December 9th, 2016

Part I. Clean and Jerk  6 x 2  Increase Weight Every 2 Min Part II. BUY IN: 30 Burpees 3 Rounds 15 T2B 100’ OHWL [45/25#] BUY OUT: 30 [...]

Wednesday December 7th, 2016

EMOM for 12min 10 OHS  75/55# 10/8 Cal Row OR AMCAP —Rest 2min— EMOM for 12min 6 Thrusters  75/55# 10 Cals on Bike OR AMCAP remaining [...]

Tuesday December 6th, 2016

Warm up: Not for time 4 Rounds 30 Dubs/90 Singles 10 Ring Push-ups Part I. Strength Deadlift 5x2  Increase Weight Every 2 min Part II. AMRAP in [...]

Monday December 5th, 2016

Metcon 100 Wall Balls 20/14 Rest 2 min 100 KBS 53/35 Rest 2 min 100/70 cals on Assault [...]

Friday December 2nd, 2016

STRENGTH Hang Snatch 5x2 Increase Wt.  Every 2min METCON 6 RFT 2 Rope Climb  6 HSPU 6 Hang Power Snatch [...]