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

December 4, 2017 Strength: Squat Snatch On the 1:30 x 7 Rounds 3 Squat Snatches *Start around 60-65% and build from there.  Don’t exceed 90%.  *Snatches do not have to be touch and go, but quick singles. Metcon: 15-12-9-6-3 reps of: Hang Clean & Jerk (135/95) Chest-to-Bar Pull ups* *Scale = 2:1 Jumping Chest to Bar...Read More

December 3, 2017 Rest Day.  Get out and enjoy your day.Read More

December 2, 2017 Partner WOD In teams of 2, complete the following: 20 minute AMRAP 10 Alternating Dumbbell/KB Snatches (50/35) 10 Calorie Row 10 Wall Balls (30/20) *Partner 1 completes a full round, then Partner 2 goes.  Alternate rounds for the 20 minutes. Rest 5:00 7 minute AMRAP 2 Power Cleans (135/95) – Partner 1...Read More

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