WOD 4/11/19
Hang Squat Snatch 15 Min to Work up to Heavy Single Then: 3 Rounds 50 Double Unders 15 Thrusters 95/63 15 Hang... Read More
WOD 4/10/19
Bench Press: 3Rm 2×3 @90% then 3 rounds 9 burpees bar facing 7 box Jumps, 24/20 5 Deadlifts, 275/193 *Rest 3 min and... Read More
WOD 4/9/19
Test 1 RM Clean and Jerk Then….. AMRAP 16 Minutes 300m Run 5 Power Clean and Jerk 185/133 5 Muscle Ups (any kind) Sign up... Read More
Wod 4/8/19
EMOM X 10MIN 1st min rope climb 2nd min db floor press EMOM X 10MIN 1st min bent over db row 2nd min db jumping... Read More
Endurance WOD 4/7/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Murph Practice 25 Pullups 75 Pushups 150 Air... Read More
WOD 4/6/19
Push Press 3-3-3 Then: 3 Rounds of: 400 Meter run and 3 Rounds of: 3 Thruster 95/63 6 Hang Cleans 95/63 9... Read More
WOD 4/10/19
Bench Press: 3RM then.. 2 x 3 @ 90% Then… 3 Rounds 9 Burpees (bar facing) 7 Box Jumps, 24/20 5 Deadlifts, 275/203... Read More
WOD 4/4/19
Snatch Balance 2-2-2 Then 50 Double Unders 50 Situps 40 Dumbbell Snatch (Alternating 50/35) 40 Double Unders 40 situps 30 Dumbbell Snatch 30... Read More
WOD 4/3/19
Bench Press: 3RM 2 x 3 @ 90% Then… 500m Row 21 Box Jumps, 24/20 12 Deadlifts, 255/173 400m Run 21 Box... Read More
WOD 4/2/19
EMOM 7 Minutes 2 Snatch (Do not have to be TNG) Then……. 3 Rounds 25 Wall Balls 10 Power Snatch 115/73 7 Muscle Ups