December 11, 2017 Gymnastics Conditioning: Every 2:00 x 4 Rounds 20/16 Calorie Row AMRAP Handstand Push ups Rest :30 between rounds. Strength: 3 x 5 Power or Squat Snatch *Snatch Warm up for work out Metcon: (For time) 30 Snatches @ 60% of 1RMx Rest 5:00 5:00 AMRAP 30 Double Unders 3 Power Cleans (185/125)Read More

December 10, 2017 Rest Day. Get out and finish that Christmas Shopping!  Read More

December 9, 2017 Partner WOD Teams of 2 complete the following for time: 150 Calorie Row Partner holds Deadlift (225/145) while other partner rows.  Must switch when bar is dropped. Straight into… 150 Shoulder to Overhead (115/75) Partner holds top of dip while partner does Shoulder to Overhead.  Must switch when the dip hold is...Read More

December 8, 2017 Strength: Every 1:30 x 5 Rounds Clean* + Push Jerk + Split Jerk 60%-65%-70%-75%-80% *Clean can be Power or Squat. Rest 1:30 Every 1:00 x 5 Rounds: 1 Heavy Squat Clean Metcon: 5-4-3-2-1 reps of: Front Squat (205/135) Strict Handstand Push ups Box Jumps (30+”/24+”) Strict Pull upsRead More

December 7, 2017 Metcon: E2MOM x 30 minutes First 2 minutes  2 Rounds of: 1 Rope Climb (15′) 12 Lunge Jumps (6 each leg) Next 2 minutes 400ft Run (2 Down & Backs) 15 Russian Swings (70/53) Next 2 minutes 30 Wall Balls (20/14) Then back to Rope Climbs and Lunge Jumps, repeating this pattern...Read More

December 6, 2017 Metcon: 10 minute AMRAP 250m Row 8 Burpees over Rower 8 Strict Ring Dips Rest 5:00 10 minute AMRAP 100ft Shuttle Sprint 8 Hand-Release Push ups 8 Double Kettlebell Squats (53/35) Gymnastics/Accessory: 3 Rounds (not for time) 8 Double Kettlebell/Dumbbell Curl + Press (Curl + Press = 1) 8 Double KB Deadlift...Read More

December 5, 2017 Strength: Back Squats Good Warm up , then: 5 x 1 @ 90% Metcon: 2 Rounds of: 10 Unbroken Power Snatch (95/65) 50 Double Unders 200m Sprint Rest 2:00, Repeat 2 more rounds.Read More