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February 17, 2018

AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...

February 02, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 70% of your clean and progress as necessary Metcon: 12.1 AMRAP 7 Burpees *This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands...

January 22, 2018

Strength: 2 Hang Clean + 1 Full Clean Complex @ 80% EMOM 8 Metcon: 18.0 21-15-9 Dumbbell Snatches Burpees, Jumping Over the Dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell 5:00 Rest 18.0 Remix 21-15-9 Power Snatches Bar Over Burpees Men: 75lb Women: 55lbs Core /...

January 10, 2018

Strength: EMOM 12 Minute 1: 20 Knees to chest Minute 2: 10 Hollow Rocks Minute 3: Side Plank Right Side Minute 4: Side Plank Left Side Repeat 3 times Metcon: AMRAP 3 10 Toes through Rings (bars allowed if space limitations) 10 Burpees 10 Box Jumps (24/20) Rest 1:30...

December 16, 2017

Twelve Days of Christmas WOD 1 Muscle Up 2 HSPU 3 Power Clean (135/95) 4 Box Jump (24/20) 5 Burpees 6 KB Snatch (3 each Arm)-(53/35) 7 Deadlift (135/95) 8 OH Walking Lunge (45/25) 9 Wallballs (20/14) 10 Front Squat (135/95) 11 Toes to Bar 12 KB Swings (53/35) *Perform...

November 21, 2017

Strength: Snatch Balance- 15 minutes to find 3 Rep Max Then… Every Minute On The Minute for 10 minutes Snatch x2@75% Metcon: AMRAP in 8 minutes: 10x Snatch Push Press (95/65) 20x Burpees Core/Accessory: Barbell Side Bends...

November 18, 2017

Metcon: For Time with a Partner: 200m Run 100x KB Swing (53/35) 200m Run 80x Burpees 200m Run 60x Lunges (total) 200m Run 40x Pull-Ups 200m Run 20x Wall Ball (20/14) *Partners May Split Reps as desired, but must complete runs...

November 03, 2017

Strength: Gymnastics Ring Support Hold: Accumulate 1:00 3×8 Strict Pull-ups w/3 Second Decent Dead Bugs Accumulate 2:00 Metcon: For Time: 25 Shoulder to Overhead (135/95) 25 Ring Rows 25 Toes to Bar 25 Burpees 25 Calorie Row Core/Accessory: 3 Sets: 12x Barbell...