“Nate” ARMAP 20: – 2 Muscle ups – 4 HSPU – 8 KBS (70/55) **For scaled Muscle Ups sub burpee pull-ups, or pull-ups + ring dipsRead More

“Dueces” 2,000 Meter Row 200 Double-Unders 2,000 Meter RunRead More

12 Rounds: Every 40 Seconds – 1 Power Clean (70%) Rest 4:00 12 Rounds: Every 40 Seconds – 1 Power snatch (70%) Rest 4:00 For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3: Unbroken Overhead Squats (95/65)Read More

WOD: “Sugar Daddy” 21 – 15 – 9: Deadlifts (225/155) 400 Meter Run Midline Conditioning: 3 RFT: 30 Calorie Row 30 Sit Ups 30 Back ExtensionsRead More

Snatch: EMOMx10: 1 Squat Snatch Conditioning 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters, 75/55Read More

Open Gym 1-2pm. “Landslide” 2,000 Meter Row for Time At the 1st Minute – 1 Abmat Sit-up At the 2nd Minute – 2 Abmat Sit-ups At the 3rd Minute – 3 Abmat Sit-Ups Continue to add 1 Abmat Sit-Up per round. Time Cap – 14:00 MinutesRead More

Core Class at 10am. WOD: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining timeRead More

WOD: 100 Double-Unders, 10 Overhead Squats, 5 Ring Muscle-Ups 80 Double-Unders, 8 Overhead Squats, 4 Ring Muscle-Ups 60 Double-Unders, 6 Overhead Squats, 3 Ring Muscle-Ups 40 Double-Unders, 4 Overhead Squats, 2 Ring Muscle-Ups 20 Double-Unders, 2 Overhead Squats, 1 Ring Muscle-Ups Rx Loads – 135/95Read More

WOD: 3 Rounds Station 1 – 750 Meter Bike Station 2 – 500 Meter Row Station 3 – 400 Meter Run Stations rotate every 3:00. Any time remaining after completion of the station’s work is rest time.Read More

1. Stamina Builder 21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set. 2. Conditioning ARMAP 9 of: 9 TTB 7 Kipping HSPU 5 Power Cleans, 135/95Read More