WU: Coaches Choice SS: 3 X 20 GHD sit ups scaled weighted sit ups 2 X 10 ring kip swings WOD:Partner WOD 15 min AMRAP 500 M row 20 Power Snatch 115/75 20 Pull ups 20 HSPURead More

WU: 800 M Run CC Mobility SS:4 X 1 min Max effort Reps Ring dips WOD: 3 min AMRAP x 4 rest 2 min between rounds 2 Ropeclimbs 20 KBS 35/55#Read More

WU:2 Rounds 250 Row PVC pass throughs 10 push ups 10 kbs 10 burpess SS:Floor Press 15 min to establish 4 RM WOD:20 min AMRAP 21 Box Jumps 24/20 15 Power Cleans 135/95# 9 T2B 6 Push Jerks 135/95Read More

WU: 3 Rounds 12 Band pull aparts 10 wall balls 10 air squats * pigeon stretch, spiderman lunge, bands shoulder MOB SS:15 min to establish 4 RM Overhead Squat WOD: 6 X 200 Meter Sprint! *only the injured can sub a 250 M RowRead More

WU: 3 Rounds: 5 GHR 5 T2B 5 Attempts @ handstand walk Down and back sprint SS:15 min to establish a 3RM Hi-hang Squat Clean WOD: Sprint Chipper 15 Deadlifts 245/175# 30 Double -Unders 15 Burpees 30 Double-Unders 15 Deadlifts 245/175# Cool down: Pretzel Stretch, split stretch, child’s poseRead More

WU: 6 min NAMRAP (not as many rounds as possible) 10 Arm circles 10 leg swings each side 10 side steps 10 inch worms 10 jump squats SS:14 min E2MOM 3 Front Squats at 75% WOD:3 Rounds for Time: 20 cal row 20 HSPU 20 Pull ups Cooldown: 1 min each couch stretch, Toe reach,...Read More

Monday WU: 6 Min NAMRAP (not as many rounds as possible) 10 arm circles 10 leg swings 10 side steps 10 inch worms 10 jump squats SS: 14 min E2MOM 3 Front Squats at 75% WOD: 3 rounds for time: 20 cal row 20 HSPU 20 Pull ups Cooldown: 1 min each couch stretch, Toe...Read More

WU/ 800m Run Shoulder Mob, Bands, PVC   SKILL// 3 x 4 Skin-the-cat   x 6 Kip Swings (rings)   x 4-8 False Grip Pull-ups (must be false grip) WOD/// PARTNER WOD, 5 RFT: 10 Clean & Jerks (135/95) 20 Sit-ups 30 Push-ups 40 DU **One partner must always be on the rowing erg to complete 15...Read More

WU/ 3 Rds: 15 Walking Lunges 15 Sec Nose-2-Wall Handstand Hold 15 Light KB Swings   STRENGTH// 4 x 10 Reps: Bent-over Dumbbell Row **one knee on bench, keep elbow in, pull towards hip, not ribs**   WOD/// “BLAKE”  4RFT: 100’ OH Walking Lunge (45/25) 30 Box Jumps (24/20) 20 WBS 10 HSPU COOL//// Foam/LAX...Read More

WU/ Double-Under Practice For 5 Minutes 10x Wall Walks, Inch worms, Jumping Jacks, Cherry Pickers   SKLL// Toes-2-Bar instruction/practice 5-10 minutes   WOD/// 32 Minute EMOM: Min.1 – Max Effort Double-Unders Min.2 – 8 Power Snatches (115/75) Min.3 – 8 TTB Min.4 – —REST— **no score, for completion**   COOL//// Frog Stretch, Sitting Split  Read More