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 Situps/100 Situps 40 SA Push Press 300m Farmers Carry 1200m RunRead 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