WOD

STRENGTH: 10mins to work up to a heavy single snatch METCON: 3 Rounds of: 6min AMRAP of: 3 Snatches…155/105 5 Pull Ups 10 Push Ups... Read More

STRENGTH: 5×1 of Clean n Jerk Complex (Complex= 2 Hang Cleans, 1 Clean n Jerk) 2min Rest between sets METCON: 100/80cal Row 100/80cal Bike 30... Read More

STRENGTH: Every 2min for 8min: 3 Front Squat 6 DB Bench Press 9 Barbell Close Grip Skull Crushers METCON: Every 3min for 18min: 17 Heavy... Read More

STRENGTH: Every 2min for 8min: 3 Sumo Deadlifts 6 S Arm DB Row (each arm) 9 Barbell Curls METCON: 9 Rounds of: 18/15cal Ski 9... Read More

100cal Run 100/80cal Ski 100 Box Step Ups…24/20″ 100 S2OH…75/55 100/80cal Row 100/80cal Bike For Time

STRENGTH: With a partner, work up to a heavy single rep of Bench Press and Snatch METCON: 21…18…15…12 of: Snatch…135/95 Bench Press…155/95 For Time

**NEW FRIDAY SCHEDULE 4:30pm and 5:30pm instead of 4pm and 5pm*** STRENGTH: Every 2min for 8min: 3 DB Front Squat 3 Barbell Shoulder Press METCON:... Read More

METCON: 60 Clean n Jerks…135/95 (3 Burpee EMOM) For Time (12min Time Cap) AUXILIARY: 27…21…15…9 of: Med Ball Knees to Chest DB Locked arm Sit... Read More

STRENGTH: Every 2min for 8min: 4 Bench Press 6 DB Seated Shoulder Press 8 Dips METCON: Every 4min for 28min: 14 Pull Ups (sub- 6... Read More

STRENGTH: Take 6mins to work up to a heavy 2rep Thruster. After 6mins take 2 attempts to establish a 7 rep max Thruster. METCON: 2... Read More