Friday June 24th, 2016

I. ReTest 1RM Back Squat 15min to establishII. 100 Burpees for [...]

Wednesday June 22nd, 2016

HERO WOD Lumberjack 20 20 Deadlifts 275/185 400m Run 20 KBS 70/45# 400m Run 20 OHS  115/75# 400m Run 20 Burpees 400m Run 20 C2B 400m Run 20 [...]

Tuesday June 21st, 2016

Skill EMOM for 10min 2 Rope Climbs   METCON 3 RFT 30 Double Unders  x3 Singles 100ft OH KB Lunge Waiter’s Carry  53/35#  **Swtich [...]

Monday June 20th, 2016

METCON Buy in: 1000m row 5 Rounds 20 T2B 20 Wall [...]

Saturday June 18th, 2016

Buy in 2k Row, switch every 500m 3 Rounds: 18 deadlifts (275/185) 20 strict or kipping HSPU Then, 3 Rounds: 10 Muscle Ups/30 Dips 18 Hang Snatch [...]

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 [...]