Thursday, July 24

STRENGTH 1. Clean Deadlift + High-Hang Full Clean work up to max set in 10 Minutes 2. Shoulder Press 3X10 WOD AMRAP 15 min: 5 Toes-to-bar 10 Box Jumps (24/20) 15 Wall Balls (20/14) https://www.youtube.com/watch?v=TP-C_Ko6rxI … [Read more]

Wednesday, July 23

STRENGTH 1. Snatch (75%) 5X1 EMOM for 5 minutes 2. Front Squat EMOM for 5 minutes (75%) 5X2 WOD 30 Front Rack Lunges (95/65) 200 Meter Run 20 Front Rack Lunges (115,85) 400 Meter Run 10 Front Rack Lunges (135/95) 800 Meter Run … [Read more]

Tuesday, July 22

STRENGTH 1. Every :30 seconds Power Clean + Push Press (70%) 5X1 2. OHS 3X1 (AHAP & use rack) 3. 2 minutes of L-Sits WOD Max Reps: 5 Rounds 20 seconds – Thrusters #95/65 Rest 40 Seconds 20 seconds – Pull Ups Rest 40 Seconds 20 seconds – … [Read more]

Monday, July 21

STRENGTH 1. Clean and Split Jerk - 10 Minutes to Est a Heavy Single 2. Clean and Split Jerk 5X2 (touch and go @ 75% above) 3. Back Squat 3X4 (75%) 4. Strict Pull Ups (weighted if possible) 3X10 WOD AMRAP 10 Minutes 5 HSPU 10 Power Snatch … [Read more]

Friday, July 18

Exciting and awesome mystery WOD. Come ready to have some fun! … [Read more]

Thursday, July 17

STRENGTH 1. Front Squat + Split Jerk Build to Max Set in 10 minutes 2. Power Clean 2 Rep Max (touch and go) in 10 minutes 3. Max Effort Freestanding Handstand Hold 3XME WOD For Time: 50 Thrusters (45/35) 75 DUBZ 5 Muscle-Ups 25 Thrusters … [Read more]

Wednesday, July 16

STRENGTH 1. EoMOM for 10 Minutes High-Hang Clean + Low Hang Clean + Full Clean (75%-85%) 2. Overhead Squat - 3 Rep Max (from floor) WOD For Time: 200 yard plate push 200 Meter Run 50 KB Swings (55,35) 200 Meter Run 200 yard plate … [Read more]