Wod: Partner Chipper 1000 Cal Row 80 Wall Balls at (20/14)(10′) 60 KBS at (72/53) 40 Toes 2 Bar 20 Burpees 10 Box Jumps (24/20) – Split equally one partner works at a timeRead More

Warm Up Butt tag 10 Shoulder touches Broad squat jumps down and back 2×10 BB Sotts Press Strength: Work to a max of… 1 Snatch Balance+ 1 OHS WOD: AMRAP 14 200 Meter Sprint 6 Power Snatches (115/75)  Read More

Warm Up:  Team stretch sesh Skill: 15 min 4x25ft Handstand walk/practice WOD: E2MOM 24 (3 rds) -1 Min ME Double Unders (mandatory double under Practice…i.e. no single unders!!!) -1 Min ME Ring Dips -12 Good Mornings (95/65) -1 Min ME Handstand Push Ups MOB: 2 min– silent split and reach (head down, arms wide)  Read More

Strength: Bench Press 6×3 work to a heavy but not maximal set O’ 3 WOD: 5 Rnds 14/12 Cal Row 15 Chest 2 Bar Pull Ups 15 Tall Box Jumps (30/24)Read More

George with his race day prize!! Strength:  1. Establish a 1RM Thruster 2. Back Squat 4×5 @70% work to 70% of your 1rm Back Squat then 4×5 WOD: AMRAP 8 Thrusters @85% of your 1RMRead More

Monday Feels….. Warm Up: 400m jog Spiderman Lunges 10 Glute Bridges 10 BB Goodmorning Squats Strength: 3×8 Sumo Deadlift  WOD: 3RFT (20min cap) Scaled Regional Event 5 500m Run 40 AB Mat Sit Ups/GHD Sit Ups 7 Deadlifts (225/155) (original workout is 405/275)Read More

“DANNY” 20 min. AMRAP: 30 Box Jumps 20 Push Press (115/75) 30 Pull Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. ...Read More

WU:  30 Cal Row Star Jumps Rolling cat cow 10 Shoulder touches 10 Goblet squat 10 Strict T2B Skill: Establish a 3Rep max Deficit HS Push Up WOD: For Time 50 Wall Balls (20/14) (9/10) 20 TTB 50 Pistols Total 20 TTB 50 Wall BallsRead More

Warm Up:  500m Jog Pigeon stretch Couch Stretch away from wall if possible Psoas slam ball smash CC additional stretching   WOD:  AMRAP 8 100m Sprint (Fire hydrant and back) 5 Front Squats @ 70% of 1rm Squat clean Strength: 4×10 Bent over dumbbell Row *Pick a weight that will be a struggle for 10 but...Read More

Strength: Establish a 1 RM Split Jerk From the Rack (try to hold yourself to a “No Press Out”) WOD: 21-15-9-9-15-21 Deadlifts (135/95) AB Mat Sit-upRead More