August 28, 2018 Metcon: 1 Round of: 800m Run 80 Double Unders 21 Hang Power Cleans (135/95) then, 2 Rounds of: 400m Run 40 Double Unders 15 Hang Power Cleans (135/95) then, 3 Rounds of: 200m Run 20 Double Unders 9 Hang Power Cleans (135/95) Accessory: 3 Rounds of: :30 Plank Up & Downs :10...Read More

August 27, 2018 Strength: Power Snatch Establish Heavy Single Power Snatch (15 minutes) *Take your time and progressively load.  Focus on hitting a few reps at different weights before adding more weight. Metcon: (For time) “Randy” 75 Power Snatches (75/55)Read More

August 26, 2018 Rest Day.  Get out and enjoy your day.Read More

August 25, 2018 Odd Object Conditioning: 10 minute AMRAP 60ft Sled Push *Split up into 2 teams.  Then divide your team into 2 and put half at one end and the other half at the other end.  Push the sled back and forth for the 10 minutes. Partner WOD Teams of 2 complete the following:...Read More

August 24, 2018 Strength: Push Press 7 x 2 @ 75-80% *Remember to base you percentages off the heavy single we establish back on July 18.  If you weren’t there that day, go off of feel. Metcon: (For time) 50 Toes-to-Bar 50 Calorie Bike or Ski 50 Chest-to-Bar Pull upsRead More

August 23, 2018 Metcon: 10 – 1:00 Rounds of: 10 Lateral Barbell Burpees Max Power Snatch (115/75) Rx+(135/95) *Rest 1:00 between rounds. Core/Midline Conditioning: 5 Rounds :30 Row :10 Rest :30 Hollow Rocks/Hold :10 RestRead More

August 22, 2018 Strength: Deadlifts EMOM x 10 Odd: 3 Deadlifts @ 75% Even: 20 Air Squats Metcon: 7 minute AMRAP 5 Power Cleans (185/125) 1-2-3-4… Ring Muscle ups* *Increase Ring Muscle ups by 1 rep each Round. *Scale = 3 Dips = 1 Muscle up Join us at 5:30pm for Gymnastics Class. Lean some...Read More