Hang Snatch 1-1-1 Then…… AMRAP 10 Minutes 10 Hang Snatch (Squat) 115/73 10 HSPU Cash Out: AB Circuit AMRAP 10 Minutes 1 Minute Plank 15 V Ups (Tempo) 20 Russian TwistsRead More

Back Squat (WK4): 4 x 3 @ 85% Then, Barbell Carry: 3 x 50′ walk @ 110% Then, Players Choice (10 min cap) Option 1: 1 Mile Run Option 2: 2k Ski Option 3: 300 DURead More

Murph Practice at 9am 5 Rounds 15 Pullups 20 Pushups 30 Air Squats 600m RunRead More

Open Gym Only 8am-11:30am Please join us at 9am for the 1 Mile Butterfly Walk with the Ciunci family Recommended Open Gym WOD: 20 Minute Sled Pull (use a weight you can constantly move with) *Every 3 minutes beginning at 3:00 perform 20 burpees*Read More

WWPF – 36 min AMRAP 50 DB Squat Cleans, 50’s/35’s 20 Alt Box Jumps, 24/20 30 Toes 2 Bar (switch every 5 / partner hangs) 40 DB Step-overs, 50’s/35’s (24″/20″ 20 Alt Box Jumps, 24/20 25 Synchronized T2B 30 DB Squat Cleans 20 Alt Box Jumps, 24/20 20 T2B (Switch every 5 / partner hangs)...Read More

15 Minutes to a Heavy Jerk Then…… 2 Rounds for Time 20 Push Press 95/63 300m Run 20 Front Squats 300m Run 20 Thrusters 300m RunRead More

Bench Press: 4 x 2 Strict Weighted Pull-up: 4 x 2 Then… 4 Min AMRAP 400m Run Max Ring Pull-ups 4 Min AMRAP 400m Run Max Ring Dips 4 Min AMRAP 400m Run Max Ring MU (modify w/burpee pull-ups) *2 min rest between AMRAP’sRead More

Work to a 5 RM Touch and Go Snatch Then….. AMRAP 18 Minutes 75 Double Unders 50 Sit Ups 25 DB Snatch-HeavyRead More

Back Squat (wk 3): 4 x 3 @ 85% THEN… Weighted Barbell Carry: 3 x 50′ @ 110% THEN… 10 Min Cindy Ladder: (1-2-3-4-5-6-7…..) 1 Pull-up 1 Push-up 1 Air Squat *increase by 1 rep every roundRead More

Olympic Lifting –Power Clean w/pause in catch directly into a squat: 65%x3 , 70%x2, 75%x1 Then, 5 singles with no pause (full squat clean) building to heavy single – 10 Min Snatch EMOM – add weight every minute THEN…. ENDURANCE – Taters 12th Birthday Extravaganza 12 Min AMRAP Sprint 100m / Walk 100m 12 Min...Read More