WOD

BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 50…40…30…20…10 of: Bike Calories (40…32…24…16…8) Med Ball Sit Ups Facing Wall (After each set 60m... Read More

OLYMPIC: 5×1 Snatch Complex (2 Snatch High Pulls, 1 Squat Snatch) METCON: Every 3min for 21min: 18/14cal Ski 200m Run For Slowest Round

BUILDER: 12…9…6 of: Strict Chest to Bar Sumo Deadlift DB Curl METCON: 3 Rounds of: 12 Ring Muscle Ups (sub- 15 Chin Ups) 32 Heavy... Read More

10-1 of: Bench Press…185/115 SDLHP…155/115 (60m KB Farmers Carry after each set…97/70’s) For Time

8:30am- OLYMPIC: 7×2 High Hang Squat Snatch 7×2 Split Jerk 9:30am- ZONE 2: 18min Calorie Bike 2min Rest 18min Calorie Row For Recovery 10:45am- YOGA

This week will be similar to the previous week. Goals for this week are to continue “MURPH” preparation, continue strengthening our connective tissue with “BUILDER”... Read More

BUILDER: 12…9…6 of: Strict Pull Ups S Arm DB Row Barbell Curl METCON: 3 Rounds of: 30/24cal Row 25 HSPU…45’s 400m Run 1min Rest For... Read More

OLYMPIC: 3×2 Below the knee Clean Pull 5×1 Clean n Jerk METCON: 5…4…3…2…1 of: “CINDY” Rounds (7 Clean n Jerks after each round…165/115) For Time... Read More

***YOGA this Sunday 10:45am***BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 16min AMRAP of: 200m Farmers Carry 7 Wall Walks 14 DB Burpees... Read More

***YOGA this Sunday 10:45am***OLYMPIC: 3×2 Below the knee Snatch Pull 5×1 Snatch METCON: 6 Rounds of: :45sec AMRAP of Ski Calories 1:15min Rest Then: 6... Read More