January 29, 2019 Metcon:Every 4:00 x 5 Rounds8 Burpee Box Jumps (24″/20″)10 Dumbbell Thrusters (50/35 x 2)12/10 Calorie Bike Accessory:2-3 Rounds (NFT)10 Barbell Good Mornings20 Abmat Sit ups:30 Arch HoldRead More

January 28, 2019 Strength: Front SquatEstablish a Heavy set of 5-Reps (from the floor)*Must Clean the weight up first. A Squat Clean will count as the first Front Squat. Metcon: (For time)1 to 10 of: Toes-to-Bar10 to 1 of: Deadlifts (225/155)Read More

January 27, 2019 Rest Day.Read More

January 26, 2019 Partner/Team WOD Coach Paul’s Choice!!!!Read More

January 25, 2019 Strength: Squat Cleans + Handstand Walks10 Squat Cleans @ 60%20ft Handstand Walk (1 Wall Walk)8 Squat Cleans @ 68%40ft Handstand Walk (3 Wall Walks)6 Squat Cleans @ 75%60ft Handstand Walk (5 Wall Walks)4 Squat Cleans @ 83%80ft Handstand Walk (7 Wall Walks)2 Squat Cleans @ 90%100ft Handstand Walk (9 Wall Walks)*Scale for...Read More

January 24, 2019 Metcon:25 minute EMOMMinute 1: 1-2 Rope Climbs (15′) Rx+(Legless)Minute 2: 6 Burpee + Alt. DB Snatch (50/35)Minute 3: 14/10 Calorie BikeMinute 4: 40 Unbroken Double Unders (80 Unbroken Singles)Minute 5. Rest Accessory:100 Push ups*Every break – complete 10 Barbell Curls (45/35)*10 min capRead More

January 23, 2019 Strength: Push PressHeavy sets of:5-4-3-2-1 (progressive loading)*Complete 8 Barbell Bent Over Rows after each set. Metcon: “REPEAT WOD WEDNESDAY”This is a Repeat WOD from October 17, 201812 minute AMRAP2 Push Press (115/75)2 Toes-to-Bar2 Box Jump Overs (24″/20″)4 Push Press4 Toes-to-Bar4 Box Jump Overs6 Push Press6 Toes-to-Bar6 Box Jump Overs…8-8-8, 10-10-10, and so...Read More