Mon, 10/01/2018
Overhead Squat Build to heavy single Snatch Balance Build to heavy single Snatch Build to heavy single ***Optional Cash-Out*** 8...
Friday, May 19th, 2017
OHS 2x10 "Cindy" 20 Min AMRAP L3 5 Pull Ups 10 Push Ups 15 Squats L2 Sub ring rows or jumping pull ups Notes: OHS should be...
Wednesday, May 17th, 2017
Push Press 5-5-5 For Time L3 50 DU's 21 Power Clean (135/95) 50 DU 21 Jerks 50 DU 21 Clean (Full) L1 Sub MB for bar Notes:...
Friday, February 3rd, 2017
WOD: "Grace" Level 3: For time: 30 Clean & Jerks (135/95) Level 2: For time: 30 Clean & Jerks Level 1: For time: 30 Medball Clean & Jerks...
Thursday, February 2nd, 2017
WOD: 30 Minute time cap: "Jackie" Level 1: 1000M Row 50 Thrusters (45#/45#) 30 Pullups Level 2: 1000M Row 50 Thrusters 30 Jumping Pullups...
Wednesday, February 1st, 2017
Strength: Press 3 X 5 @ 85% of 1RM *If you don't have your 1 Rep Max, do: 1-1-1-1-1 (Increase weight each set. You are looking for your...
Tuesday, January 31st, 2017
Skill/Strength: Double Unders 15 Minute Max WOD: 3 Rounds for Time: Level 3: 25 Wallballs (20/14) 50 Double Unders 15 Toes to Bar Level...
Monday, January 30th, 2017
Strength: Deadlift 3 X 5 @ 85% *If you have not established your 1 Rep Max, do: 1-1-1-1-1 (Increase weight each round. You are looking...
Friday, January 27th, 2017
WOD: For Time: (6 Minute Time Cap) Level 3: 64 Pullups 8 Overhead Squats (135/95) Level 2: 64 Jumping Pullups 8 Overhead Squats Level 1:...
Thursday, January 26th, 2017
WOD: For Time: 21 Minute Time Cap: Level 3: 50 Double Unders 50 Box Jump Overs (24/20) 50 Wallballs (20/14) 50 Abmat Situps 50 Calorie...