Dan Bailey WU:/         Dynamic Runners WU Couch Stretch Pigeon Stretch 800m Run For time   SS:/           Back Squat 10RM   WOD:/      EMOM 12 ME Double Unders 15 Wall Balls (20/14) (10’) 10 Hang Power Cleans (135/95)Read More

Elizabeth Akinwale WU:/         Easy 250m Row 5- 10 sec up 10 sec down pushups CC shoulder Mobility   WOD:/      3RFT                   250m Row 12 KBS (53/35)   *Rest 3 Min Then…                   3RFT                   10 Burpees 12 Power Snatches (115/85) Skill:/  Accumulate 40 Strict Toes 2 Bar in least amount of sets  Read More

WU:/         3RNFT 10 lightish KBS 10 Goblet Squats 10 Shoulder Touches then- 5 Naked BB Low pull into 5 Muscle snatches (finish tall, with Barbell close, don’t pull under)   SS:/           Snatch complex max- 1 Low Pull + 1 Power Snatch + 1 Squat Snatch   WOD:/      AMRAP 12 10 Thrusters (95/65) 15 Pull Ups...Read More

WU:/         CC   SS:/           4×3 Deadlifts working up to 80% of 1rm   WOD:/      Partner WOD!!! Alternate A. B. 200m Run Deadlifts (225/175) 200m Run Pull Ups 200m run Hand Release Push Up 200m Run KBS (53/35) * both partners will work at the same time, one partner will run while the other does the...Read More

Coach Sav is a big kid at heart! WU:/         400m jog Quad smash w/ bb Foam roll lats/shoulders CC additional mobility   SS:/           3rnds A.  10 GHR B.  10 GHD     WOD:/      E2MOM 14 (7sets) Back Squats 5reps @80% 3reps @85% 1rep @90% 5reps @85% 3reps @90% 1rep @95% ME reps @80% based...Read More

  WU:/       CC Shoulder mobility Handstand Pushup technique (strict, kipping etc.)   SS:/ 4 sets of 5 strict handstand pushup to 10 Kipping handstand push up.   WOD:/    4RFT             15 Cal Row 10 Overhead Lunges total 95/75 20 Burpees   Cool:/      Foam roll Thread the needle PigeonRead More

WU:/       Dynamic Runner’s WU C.C. Shoulder Mob BB Dorsi Flex Stretch (this is done with the BB on the knees in a full squat as a counter balance drive knees forward over the toes to dorsi flex the ankle.)   SS:/          4X5 Sotts press working to a light/med set of 5   WOD:/             3RFT 400m...Read More

Athlete Meg is unstoppable.   WU:/       500m jog 10 Candle sticks 10 Air Squats x3 10 sec down 10 sec up Push up   SS:/ Back Squat 5RM   WOD:/    AMRAP 18 50 Double Unders 25 Wall Balls (20/14) 10’ 50 Double Unders 25 Ab-Mat Sit Ups  Read More

Christmas Abbot wanted a picture with Sav.   WU:/       250m Row 10 Squat to Broad Jump 15 Shoulder Touches 15 Barbell Front Squats   SS:/ 16 Min to establish a HEAVY Power Clean+ Power Jerk   WOD:/    4RFT 8 Clean & Jerk (185/155) 14 Toes 2 Bar 20 Box Jumps (24/20)Read More

WU:  Coach Led SS: Find a 2 Rep Max Snatch *does not have to be touch and go, but rest no more than 5 seconds. yes squat. METCON: AMRAP: 10 Toes-2-Bar 10 Thrusters (105/75) 4 Sets of: 400m Row Partner #2 Rows 400m while Partner #1 works on the Amrap. Partners switch roles every time...Read More