December 1, 2017 Strength: Front Squats 3 x 3 @ 80% 3 x 1 @ 85% Metcon: 400m Run then, 15-12-9-6-3 reps of: Box Jumps (24″/20″) Toes-to-Bar Kettlebell Swings (53/35) then, 400m Run Gymnastics: (if time allows) EMOM x 9 Min. 1: 5 False Grip Ring Pull-Thrus Min. 2: 5 Strict Dips Min. 3: 5...Read More

November 30, 2017 Conditioning: Death by Shuttle Sprint (50ft out, 50ft back) Rest 5:00 Metcon: With a 25:00 running clock, complete: 0:00 – 5:00 50 Calorie Row AMRAP Ground to Overhead (155/105) 5:00 – 10:00 Rest 10:00 – 15:00 40 Calorie Row AMRAP Hang Squat Clean (135/95) 15:00 – 20:00 Rest 20:00 – 25:00 30...Read More

November 29, 2017 Gymnastics: 3 Rounds of: 1 Legless Rope Climb + 1 Rope Climb (Scale = :15 Rope Hold (Arms Only) + 1 Rope Climb) 6 Wall Climbs 12 Alternating Pistol Squats (Scale = 18 Close Stance Squats) Metcon: 18 minute AMRAP 40 Double Unders 20 GHD Sit ups 10 Power Snatch (135/95) COMPETITIVE...Read More

November 28, 2017 Strength: Deadlift 5-5-5-3-3-1 *Build to a heavy 5, heavy 3, and heavy 1. Metcon: 3 – 5:00 AMRAPs 3 Deadlifts (275/185) 6 Bar Facing Burpees 9 Pull ups *Rest 2:00 between AMRAPs.Read More

November 27, 2017 Strength: 2-3 Rounds for QUALITY: 10 Dumbbell Bench Press 15 Dumbbell Bent Over Row 20 Seated Strict Press* (45/35) 25 Band Pull Aparts *For the Seated Strict Press, use just a barbell and be seated on the floor.  For the Bench Press and Bent Over Row, choose your own weight for the...Read More

November 26, 2017 Rest Day.  Get out and enjoy your day.Read More

November 25, 2017 Team WOD – “The Big Game” Teams of 3 complete the following workouts to earn points.  Entire workout must be completed to receive the valued points; partial points will not be given.  Partners can partition reps as needed, but only 1 person can work at a time.  The “Touch Downs” and “Field...Read More