Strength: Push Press Find 5rm WOD: 3 RFT – 800 m Run – 20 Toes to Bar – 20 Overhead Lunges (45/25)Read More

Skill: 7 min. EMOM 5 Pull Ups or 2 Muscle Ups WOD: 5 RFT – 25 Wall Balls (20/14) – 15 KBS (55/35) – 10 Box Jumps (24/20)Read More

Skill: 8min EMOM Odd: 2 rope climbs Even: 6 burpee box jumps(24/20) WOD: 3 RFT – 75 D/U – 10 HSPU – 10 Clean and Jerks (135/95)Read More

Strength: Build to Heavy Complex 1 Power Snatch + 2 Overhead Squats WOD: Buy In: 100 Sit Ups then 10 min AMRAP – 7 Power Snatch (115/75) – 7 Push Ups – 7 Pull UpsRead More

Strength: Back Squat 4X6 @75% WOD: 10 min. AMRAP – 6 Deadlifts (225/155) – 12 Burpees over the Bar – 18 Air SquatsRead More

Open gym 1-2pm.Read More

“Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups or Team DanielRead More

Strength: Floor Press 4×5 WOD: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit Ups 25-20-15-10-5 Deadlifts (135/95) Extra Credit: Set of 21s(Bicep curls) Suns out, Guns out!!Read More

Skill: Max Effort Box Jump Height or Goat(skill) work WOD: 8 intervals 2 on: 1 off a) 15/10 cals on rower Max Effort Box Jump Overs (24/20) b) 3 Wall Climbs 10 Hang Power Cleans (95/65)Read More

Strength: Snatch Grip Strict Press 5×5 @70% WOD: “Grace” 30 clean &jerks(135/95) rest 2 mintues 800m runRead More