Uncategorized

Part A 4 Rounds 10 Cal Bike 5 Box Jumps 5 Dual DB Front Squats 4 Rotating Pushups Part B Squat Cleans 3/3/2/1/1 Unbroken Part... Read More

Part A 4 Rounds 5 Kipping Swings 5 Empty Barbell Hang Squat Snatches 10 Ring Rows :30 Second Top of Ring Hold Part B Every... Read More

8AM Open GYM 9AM Weightlifting Part A Front Squat 3/3/3/3 Build to a heavy triple Part B Power Clean Build to a heavy Power Clean.... Read More

Alright, it’s been almost 6 months since we’ve done this. LEt’s get after it. Good chest and tricep work here. And lots of burpees! But... Read More

Okay guys, no strength today just a longer warmup. We’ve hit those legs pretty hard the last few days so we’ll just get warm and... Read More

10 Minute Stations 3 Minutes rest Station 1 500 Meter Bike erg 5 Double Push-Up Burpees 10 KB SDHP 53/35, RX Plus 70/53 Station 2... Read More

Part A 3 Rounds 200 Meter Run 6 Empty Bar Strict Press 6 Alt Empty Barbell Lunges Part B 4 Sets of 8 Strict Barbell... Read More

This is a repeat wod. These numbers are tough to hit. If they look too aggressive, make a plan. Reduce numbers and set a reasonable... Read More

Part A 3 Rounds 12/10 Cal Row 3 Wall Walks 8 Jumping Lunges Part B 3/3/3/3 Pause Overhead Squats 13X1 Part C Nancy 5 Rounds... Read More

8 AM Open Gym 9 AM Weightlifting Part A Split Jerk Take time working technique and then work up to 1RM Split Jerk Part B... Read More