WK 4: Reverse Deficit Lunges: 12-16 *Increase weight or reps “Elizabeth on the Ropes” 21 Power Cleans, 135/93 21 Ring Dips 3 Rope Climbs 15 Power Cleans 15 Ring Dips 2 Rope Climbs 9 Power Cleans 9 Ring Dips 1 Rope ClimbRead More

Olympic Lifting -Snatch pull + Muscle Snatch: 5 x 2+1 -High Hang Snatch: 4 x 2 -Clean Pull + Tall Clean: 5 x 2+1 -High Hang Clean:4 x 2 Endurance AMRAP 35 MIN 25 Burpee over DB 50 Box Jumps 25 Toes 2 Rings 50 SA Hang C&J 25 Pull-ups 50 Air Squats *Run 400m...Read More

Row Sprints: 3 x 500m (rest 2 min between) “Skinny Pop” – For Time Cash In: 31 Birthday Burpees 3 Rounds 11 DB Snatch, heavy 22 Toes 2 Bar 31 Cal Row/SkiRead More

Wacky Wiser Partner Friday – HBD Kevin! 0:00 – 15:00 Work to a heavy: 2 Hang Cleans + 1 Jerk 16:00 – Finish 3 Rounds 48 Synchronized Hurdle Jumps, 24″/20″ 24 Hang Cleans. 165/113 (mix anyway) 12 Alt Wall WalksRead More

Deadlift: WK 3 1 x 5 @ 80% 1 x 3 @ 85% 1 x 1+ (max reps)@ 90% 4 Rounds 1 Min: Max Reps Cal Row/Ski 1 Min: Max Reps Sandbag Ground 2 Shoulder 1 Min: Max Midline (plank, hollow body hold, GHD) 1 Min: Alt Pistols 1 Min RESTRead More

WK 4: Push/Pull 1a. SA DB Strict Press: 4 x 4 1b. Bent Over Row: 4 x 4 10 MIN AMRAP 9 Box Jumps,30/24″ 7 Weighted Pushups, 55/35 5 Ring Pullups 3 Rounds for quality: Bicep Curl 21s (7-7-7) Max Reps DB Skull CrusherRead More

Snatch Pull + Snatch: 5 x 1 Then…. 12 Min Ladder: 3-6-9-12…. Wall Ball Shots, 20/14 Power Snatch, 95/63Read More

Happy Birthday Dan Harrer! Reverse Deficit Lunges: Top Set of 12-16 *Increase reps or weight from last week THEN>>> 5 Rounds 30 Drag Rope DU 15/10 Cal Bike 5 Burpee MURead More

Olympic Lifting (Positions & Bar Path) -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4 x 3 -Clean High pulls: 4 x 3 -Clean w/pause in catch: 4 x 3 Endurance For Time – “The Long Haul” 1200m run  300m Farmers Carry 40 SA Hang Cleans 50 GHD...Read More

8am/9:15am 5 Rounds Max Reps Bench Press (men: BW | Women: 3/4 BW) Max Reps Strict Pull-ups 15/12 Cal Bike Rest 2 MIN 10:30am – Chadd 1000x hero WOD 10,000 Step-ups RX: (Men: 45lb / 20″ box) (Women: 35lb / 20″ box)Read More