2.1.2017

WOD 20 minute AMRAP 5-Back Squats (135/95) 10-Bar Hopping Burpees 15-KB Swings (53/35) 20-Dead Lifts (135/95) 25-Double-Unders SWOD 8 Minute EMOM 3 Pause Squats w/1 second pause above parallel on each @ 60%-65% of 1RM Back Squat METCON “Fight Gone Bad Style” Tabata...

1.31.2017

WOD OPEN WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled: Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups...

1.30.2017

WOD 3 Rounds 18 Wall Balls 20/14 5 Thrusters 135/95 Then: 3 Rounds 10 Meter Front Rack Lunges 135/95 10 Bar Facing Burpees SWOD 5 rounds 5 Deadlifts starting @ 70% (try increasing your weight each round) Immediately into max effort Russian KB Swings 70/53 METCON...

1.28.2017

Teams of 3: 200 Cal Bike 150 Cal Row 360 Meter Sled Push (You will push your other two partners) 75 Clean and Jerks 135/95 15 Bar Muscle Ups Rest and then: 12 EMOM Odd: 20 Wall Balls (20/14 Even: 10 T2B