Saturday July 16, 2016

100 cal buy in row Then, 100 deadlifts (155/105) (125/85) (95/65) 80 Hang Cleans 60 S2OH 40 Thrusters 20 synchronized [...]

Wednesday July 13th, 2016

The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, [...]

Tuesday July 12th, 2016

SKILL5 Sets 3 Muscle Ups Rest 1:30 **Practice Transitions**   METCON 6 Rounds 3 Power Cleans [225/155#] 6 Box Jumps [...]

Monday July 11th, 2016

300ft. Overhead walking lunge  45/25 15 Sumo-deadlift high-pull  95/65 30 Hand-release push-ups 15 Wall climbs 30 GHD Sit-ups  x2 [...]

Saturday July 9th, 2016

Teams of 2, complete 3 Rounds each of: 1 minute of Row for max Cals 1 minute rest 1 minute OHS (155/110) or (135/95) 1 minute rest 1 minute max Burpee box [...]

Wednesday July 6th, 2016

STRENGTH Back Squat 5x3 @80% 1RM Every 2min   METCON 21-15-9 SDHP [95/65] Lateral [...]

Monday July 4th, 2016

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Saturday July 2nd, 2016

45 min running clock Partner workout  100 burpees 150 thrusters (bar) 200 push-ups 250 airsquats Max farmers carry distance. 53/35 KB's Score is [...]

Friday July 1, 2016

7 RFT 200m run 7 STRICT Pull-ups 7 Hang Snatches [...]

Wednesday June 29th, 2016

METCON D.T. 5 RFT 12 Deadlift [155/110#] 9 HP Clean 6 Jerks **In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting [...]