Saturday
100x Curtis – P for time (95/65) *Every time you put the bar down – 200m Run *May rest with bar in front rack or back rack position
Day After Thanksgiving Grinder
Grinder 00:00-20:00: AMRAP 100m Farmer Carry 50x Push up 20:00-40:00: AMRAP: 100m Double arm KB Front rack carry 50x Sit up 40:00-60:00...
Happy Thanksgiving
We are closed today, but we do wish you a Happy Thanksgiving!
Swole for the Holidays
Bench Press 5 Sets of 3 WOD: “Swole Cycle” 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict...
Dirty Tuesday
Strength: Part A – Snatch Grip Sotts Press 5 Minutes to Build to Moderate Set of 3 Part B – Snatch Drop 5 Minutes to Build to Moderate...
Monday Hit and Run
Power Snatch Technique On the 1:30 x 7 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch WOD: “Hit and Run” 3 Rounds: 400...
A Saturday for Heroes
Bert For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150...
Fri-Yay
Monostructural : 20:00 Row or Bike -Record Calories WOD: Box Overs Toes To Bar 25-21-17-13-9-5
Snatching Thursday
Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Snatch Technique On the Minute x 5: 3-Position...
Optimal Wednesday
Romanian Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts...
