Sunday Open Gym 1-2pm Back Squat On The Minute x 15: Minutes 1-5 – 7 Reps Minutes 6-10 – 5 Reps Minutes 11-15 – 3 Reps Start with about 50% of your best 1-Rep Back Squat and attempt to climb every set with small jumps.Read More

30 Lateral Barbell Burpees 400 Meter Run 15 Power Snatches (115/80) 800 Meter Run 15 Power Snatches (115/80) 400 Meter Run 30 Lateral Barbell BurpeesRead More

1. Strength 3×10 Dead Lift 2. Conditioning 21 – 15 – 9: Deadlifts (225/155) HSPU DB Box Step-Overs (45’s/35’s)Read More

WOD: 10-9-8-7-6-5-4-3-2-1 Slam Ball Push Ups Sit upsRead More

Strength: Jerk 1RM WOD: 5 Rounds 60 DU 40 Squats 20 Cal RowRead More

1. Conditioning 50 Clean and Jerks, 135/95 for time Every minute on the minute, including the first minute, complete 5 C2B pull ups 2. Stamina Conditioning EMOMx12: Odd: 3 Bar Muscle ups + 20 Double Unders Even: 15/12 Calorie RowRead More

2. Conditioning “Nancy” 5 RFT: 400m Run 15 OHS, 95/65 3. Stamina Conditioning EMOMx10: Odd: 10 Kipping HSPU Even: 20 Wall Balls, 20/14Read More

Luke and Jacob really working as a team over there 🙂 WOD: Teams of 3 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Clusters Rx Loading – 135/95 One athlete works at a time. Post...Read More

WOD: “Amanda” 9-7-5 for time of: Ring Muscle ups Squat Snatches, 135/95 Then Alternating EMOMx10: Odd Minutes – 10 Thrusters, 95/65 Even Minutes – 10 TTBRead More

WOD: “Three Amigos” Teams of 3 AMRAP 20 7 Kettlebell Swings (70/53) 7 Box Jumps (24″/20″) Sprint 7 Burpees Sprint Teammates cycle through, one athlete at a time completing full rounds. Score is total number of rounds the team completes in 20 minutes.Read More