Month: June 2019

7-1-2019

The ban is over Str/Skill:14min3Rep MaxOver Head Squat WOD:9min AMRAP9 OverHead Squats7 Bar Facing Burpees5 Bar Muscle Ups(135/95)

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6-29-2019

You need a friend, a partner. Str/Skill:Build and practicePARTNER DeadliftFind a working weight WOD:18min AMRAP10 Partner Deadlifts10 Push Ups each400M Run405/275

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6-28-2019

It’s the latest and greatest Str/Skill: 14min: Touch and GoSquat SnatchHeavy 3 WOD:Hope 3rds1min at each stationBurpees75 pound Power snatchBox jump, 24″ box75 pound ThrusterChest to bar Pull-ups

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7-27-2019

Grind more, complain less Str/Skill:Bench Press6 sets of 7Build to heavy WOD:30-20-10Row CalPush PressSitups(95/65)

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6-26-2019

Work smart, push harder Str/Skill:12min5 Rep MaxTouch N GoPower Clean WOD: 30 Clean & Jerks3min windows to complete15 Wall Balls & 15 Toe 2 BarThen as many C&J before time1min reset. 

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6-25-2019

We all need this. Str/Skill: 1a) 5×7 Strict Pull Ups1b) 5x :30 sec Max Double Unders WOD:6x400m RunRest 1min between

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6-24-2019

Monday means work Str/Skill: 7×2 Paused Back SquatMax WOD: 21-15-9Kettlebell SwingsGoblet SquatsPush Ups Buy out30 Burpees

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6-22-2019

Welcome friends Str/Skill:7×2 Sumo DeadliftsWork to heavy but not Max WOD: 10min AMRAP7 Sumo Deadlift High Pull20 Situps7 Thrusters(95/65)

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6-21-2019

Its a girl!!!!! Str/Skill: Wall Ball Prep & StandardBox Jump Prep & Standard WOD: Kelly5rds400m run30 Box Jumps30 Wall Balls (20/14,24/20)

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6-20-2019

Hold on….I’m serious Str/Skill:Max distance in 2minD-Ball carry100/70 WOD:Accumulate 6min dead Hang timeEvery drop Row 15 cal Or Bike 15cal

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