May 11, 2018 Strength: Squat Snatch 3 Sets of: 3 Squat Snatches @ 65% 2 Squat Snatches @ 75% 1 Squat Snatch @ 85% *Complete the 3-2-1 at the above %’s, then start back over at 3 for sets #2 and 3.  These Do Not have to be Touch and Go. You can drop and...Read More

May 10, 2018 Metcon: 6 Rounds for time 250/200m Row 8 Burpee Over Rower 6 Strict Handstand Push ups Core/Midline: 35-25-15 reps of: Abmat Sit ups *Complete 25 Plank up/downs after each set of sit ups.Read More

May 9, 2018 Conditioning: 3 Rounds of: 10 Burpees to 6″ 400m Sprint Rest 2:00 between rounds. *The Goal here is to sprint each round.  Push hard!!! Metcon: Lady WOD – “Linda” 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (1.5 x Bodyweight) Bench Press (Bodyweight) Cleans* (3/4 x Bodyweight) *Cleans can be Power or Squat. If unable to...Read More

May 8, 2018 Metcon: 3 Rounds for time of: 40 Box Jumps (24″/20″) 25/20 Calorie Row 100ft Sled Push (200/150) *Rest 2:00 between rounds. Accessory: 2-3 Rounds (Not for time) :30 Hip Extension Hold 15 Strict Ring Rows (feet on box) :30 Hollow HoldRead More

May 7, 2018 Strength: Front Squats 4 x 6 @ 65-70% *Rest as needed between sets. Metcon: 16 minute AMRAP 30 Double Unders 15 Wall Balls (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)Read More

May 6, 2018 Rest Day.  Get out and enjoy your day.Read More

May 5, 2018 Happy Cinco De Mayo! Team WOD Teams of 3 complete the following: 25 minute AMRAP 15 Rounds of: 1 Wall Climb 8 Power Snatch (95/65) 30 Double Unders *In the teams of 3, one athlete is rowing, 1 athlete is completing a round, and the other athlete is resting.  The rower needs...Read More