Strength: 1RM Deadlift WOD: 1min AMRAP Sit-up Rest 1min 5min AMRAP 10 push-up 10 air squat Rest 1min 1min AMRAP Sit-upRead More

Mobility: Lax ball thoracic spine and glutes WOD: 5 rounds for max reps of DU Against a 2:30min clock: 200m run 10 S2OH (115/75) (Rx+ 135/95) Max reps DU Rest 2:30minRead More

Warm-up: 200m run, then 3rds of 10 OHS w/PVC, 10 push-up, 10 hollow rock Strength: OHS 5×3 WOD: 4 RFT 5 Hang clean (135/95) 5 Box jump overs (24/20) 10 Ball slam (25/15)Read More

Warm-up: 200m run, then 3 rounds of 5 nose to wall squats  (hold 5sec at bottom) 30-45sec  freestanding HS hold Strength: 1a) Push press 10@55%, 8@60%, 6@65%, 1b) Horizontal ring row 3×6-8 reps WOD: 600m run 30 Pull-ups 400m run 20 T2B 200m run 10 HSPURead More

Strength: 1RM Back Squat 4-5 rounds for quality: 6-8 Strict HSPU (Rx+ deficit) 6-8 Strict weighted pull-up 30 DU 6-8 Strict weighted dip 3-4 rope climb 30-45sec L-sitRead More

1RM Push Press WOD: 4min AMRAP 5 Deadlift   (185/135) 6 Push-up 7 Sit-up Rest 2min 4min AMRAP 4 Thruster   (95/65) 5 Lateral burpee bar hop 6 Flutter kick (2-count= 14 total)Read More

Warm-up: 200m run, then 3rds of 5 nose to wall squats, 6-8 strict dips, 10 hollow rocks WOD: EMOM x  25 (5 rounds total) Minute 1- 100m run (equals one rep for score total) Minute 2- 30sec ME T2B Minute 3- 30sec ME Box jump overs (24/20) Minute 4 -30sec ME KBS (53/35) Minute 5-...Read More

1RM Front Squat Then, 15min to establish a heavy Snatchsquatch The Snatchsquatch consists of 3 unbroken rounds of 1 snatch grip deadlift + 1 hang snatch + 1 snatch balance +  1 OHS The bar can be rested anywhere but the ground.  Read More

1) Mobility: foam roll and lax ball work on the glutes, shoulders and thoracic spine Barbell warm-up: 2) EMOM x 12 Even: High hang power clean(pocket) + mid hang power clean + power clean ODD: 25 DU 3) 4×3 clean pulls @ 100-105%Read More

Today we honor those that lost their lives while serving to protect others. You will have the option to perform either “Murph” or “Morrison”. You will have the option to do the full workout,  1/2 of either workout or you pick a partner and perform it as a team.  Reminder: Only one WOD tomorrow at 9:30am. “Murph”...Read More