Skill: 3 x 5-7 Perfect Kip Swings 16 min AMRAP: 100′ Bear Crawl 100′ BW Lunges 2 Rope Climbs Strength: 3 x 8 DB Bent over Row (Heavy)Read More

WU: 4 min of- down and back bear crawl 20 second hand stand hold or hs walk 20 sec Goblet sq hold S 1: Find a 1 Rep Max Split Jerk in 15 min. S 2: Build to a heavy 4 Rep Overhead Squat in 13 min. *then* 1 x 8 @ 75% of above...Read More

SS: Find a 5 RM Thruster 3 RFT: 40/35 Cal Row 100 Double Unders 15 Burpee Box Jump Overs (24/20) *25:00 min CAP  Read More

 WU: Choose one- Run 400m Row 500m Airdyne 40 Cals *then Coach’s Wod Prep* Conditioning “22” AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row  Read More

WU: 3 rds- 5 x each- High Knees Butt Kicks Bird Dog Cat Cow Push ups SK: 10 min of instruction on variations of HSPU and PC SS: Build to a Heavy 1 rep Power Clean in 13 min. For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean (155/105) Strict HSPU (Rx+ 185/125)Read More

Hope everyone enjoys their day off! See you tomorrow.Read More

ST: In 13 min, Find a Heavy, not maximal Front Squat x 2 5 RFT:   5 Deadlifts (255/185) 25 Sit-ups 30 Air-Squats MOB: 5 min coach choice  Read More

SS: Find a 1 RM Push Jerk *then with 50% of above weight: 4 x 4 TALL JERK For Time: “Fran” 21-15-9 Thrusters 95/65 Pull-ups *scales should be in accordance to having a sub 6 timeRead More

Find a Max of the complex: High Pull + High Hang Snatch + Overhead Squat EMOM x21 Min 1:  16/12 Cal Row Min 2:  70 DU Min 3:  12 BurpeesRead More

“Hey everyone, come and see how good I look.” -R. Burgundy WU: Game AMRAP 12: 200m Run 20 WBS (20/14, 10′) 12 Burpee to plate (45/25)  Read More