EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Jerk Then…. DT- Hero WOD 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an...Read More

“Ankle mobility and hip mobility should be addressed before knee stability can be” – squat university 8 rep back squat with 2 more sets at 90% 4 min AMRAP 8 lateral box jump overs 24/20 16 kb snatches 53/35 Rest 2 min Repeat 4min amrap Rest 2 min Repeat 4min amrapRead More

10 am- Olympic lifting with Coach Ryan 11 am- Endurance AMRAP 7 Minutes 250m Row 20 Jumping Lunges 3 Min Rest AMRAP 7 Minutes 50 Double unders 15 Burpees 3 Min Rest AMRAP 7 Minutes 20 Wall Balls 15 Push ups   Special guest endurance coach=Foose!    Read More

15 minutes to work to a heavy OHS Then…. AMRAP 14 minutes 6 Ring Muscle-ups (scale: 6 burpee pull-ups) 12 OHS, 95/63 18 Box Jumps, 24/20  Read More

Wacky Wiser Running Clock 0:00 – 10:00 10 minutes to establish a heavy power clean, (1 bar ) 12:00 – 18:00 6 minutes ladder Front Squat, 135/93 Toes 2 bar 20:00 – 28:00 8 Min AMRAP Max DU Row for Max Calories McDreamy and The Lumberjack      Read More

Push Press 3-3-3 Then: 30-20-10 Reps Of: Push Press (115/73) Kettle Bell Swings (2Pood/1.5Pood) Wall Balls (20/15) Post Loads and Times Comments and Zen:Read More

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU      Read More

15 Minutes to a heavy Power Snatch Then…. 20 Chest to bar Pullups 15 Power Snatch 115/73 15 Bar Muscle ups 10 Power Snatch 135/93 10 Ring Muscle Ups 5 Power Snatch 165/113Read More

Work up to heavy set of 8 Back Squats Then 2 sets at 90% 3 rounds 20 KB swings 53/35 20 V-ups 20 Hurdle jumps 24/20Read More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at some point during workout* Morgan and Meredith at the New Year Novice competition  Read More