Front Squat: 5-5-5   Then…   FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups   300m Run 21 Kb Swings 15 Burpee Pull-ups   200m Run 21 Kb Swings 9 Burpee Pull-ups   Virtual 9am Bulgarian Split Squat:3 x 10-15 1/2 Kneeling SA High Pulls: 3 x 10-15   Then…   For...Read More

12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35   ——-Rest 2 minutes———-   12 min AMRAP 6 Strict HSPU 12 SA Alt Devils Press, 50/35 18 Cal Row   ———-Rest 2 minutes———   For Time  Mid Line Mania Finisher: 3 min Front Plank, 45/25...Read More

15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday, Squirt!!!   Virtual WOD: 7am, 12 Noon, 6pm 100 Bicep Curls 10 I,T, Y every time you break Then……. Tabata Something Else-8 Rounds of each movement Pushup Sit Up Air...Read More

RDL: 3 x 5 (increase weight from last week) 1/2 Kneeling SA Arnold Press: 3 x 10-15   Then…   14 Min Ladder (3-6-9-12-15-18…) Toes 2 Bar Thrusters, 95/63 EMOM 15 Double Unders   Virtual 6am / 4pm 1/2 kneeling SA Arnold Press: 3 x 10-15 Wall Sit: 3 x 1:00   Then… 14 min...Read More

15 Minutes to a Heavy Power Clean Then……. Lucky 7s -Happy 70th Birthday to Nancy!!!! 7 Rounds 7 Deadlifts 135/93 7 Power Cleans 135/93 7 Chest to Bar Pullups 7 Cal Bike or Ski 7 Burpees Over Bar (Sorry, Nancy)   Happy 70th birthday, Nancy!!!! Virtual WOD: 7am, 12 noon, 6pm a. Handstand Hold 3×90...Read More

Fancy Nancy Gone Bad-Championship Version 5 Rounds, 1 minute each movement Ski or Bike DB Deadlift Ring Rows or Pullups DB Clean Burpee 1 Minute Rest  Read More

Back Squat: 5-5-5   Then…   15 Min AMRAP 30 Wall Ball Shots, 20/14 30 SDHP, 75/53 30 Box Jumps, 24/20 30 Push Press, 75/53   ——————————————————— Virtual 6am/4pm Bulgarian Split Squat: 3 x 10-12 Side Plank Holds: 3 x 1:00 (add weight if necessary) Then… Complete 2 Rounds of…21-15-9 Goblet Squat SDHP Push-up  ...Read More

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double Unders 20 DB Cossack Squat Thrusters 10 Burpees over DB AMRAP 12 Minutes 10 Toes through ring or Toes to Bar 20 Russian Twists (medball, plate, dumbbell) 30 V Ups...Read More

Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in...Read More

10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35   ——–2 min rest———-   10 Min AMRAP 24 cal Ski or Bike 12 HSPU   ———2 min rest————-   10 Min AMRAP 30 SA Alt Kb Swing, 53/35 20 Sit-ups 10 Burpees   Virtual 6am + 4pm 10...Read More