SS: No Strength and Skill today, Happy Halloween! WOD:”Morrison” For Time: 50-40-30-20-10 Wallballs 20/14 Box Jumps 24/20 Kettlbell Swing 55/35Read More

SS:15 Minutes to Establish a 1RM Hang Squat Clean+ Split Jerk WOD:21-15-9 Toes to Bar Snatch 95/65 ADV:115/75 Core: 4 Round Tabata each of Sit ups, Flutter KicksRead More

SS1:Deadlift 5×10@50% SS2: 3×8 Good Mornings-Med-Heavy WOD: “For Time” Run 400 50 Pull ups Run 400 50 Push ups Run 400 50 Sit ups Run 400 50 Air SquatsRead More

SS:Outlaw Snatch test 5 Minute EMOM- 2 Squat Snatch@ 80% of 1RM then (No Break Between segments) 2 Minute AMRAP- Squat Snatch @80% of 1RM *This is a scored SS, Score is total successful snatches during the seven minutes of total work WOD: 5 RFT 10 Hang Power Clean 135/95 10 Burpees 15 Deadlifts 135/95...Read More

SS1:4×5 Pause Front Squat (3 counts in bottom)- work to a 5RM. WOD:”Fight Gone Bad” 3 rounds 1 minute Wall Ball 1 minute SDHP 75/45 1 minute Box Jump 20″ for all 1 minute Push Press 1 minute Row for Calories 1 minute of rest SS2: Use remaining time to work on muscle ups or...Read More

SS:Athletes Choice: 15 Minutes to spend Finding a 1RM Power Clean, Power Snatch or both WOD:8 Round Tabata (4 Minutes) each of: Front Squat 95/65 Push Up Pull Up Kettlbell Swing 55/35 ADV:70/55 *Score is the total of each exercises LOWEST round of reps added together *If you get thirty reps on your first round...Read More

SS1:5×2 Hang Squat Clean (Top of the knee)-work to a 2RM *No Drops SS2:5×2 Split Jerk from rack-work to a 2RM WOD:For Time: 5 Rounds of Cindy 50 Burpees 3 Rounds: 3 Rope Climbs 5 HSPU 7 Pistols (Each Leg)Read More

SS1:1×3 Top Pull Deadlift@90% *Include warm up sets SS2:3×20 GHD Back Extension  *hold plate on chest if possible, any weight, but the heavier the better as long as they are good reps WOD:10 Minute AMRAP 200 Yard Sprint (Fire Hydrant and Back)  9 Shoulder to Overhead 95/65 ADV:135/95 9 OHS 95/65 ADV:135/95 Core:1 ME Push...Read More

SS1:10 Minutes to establish a 1RM  1 Behind the neck Snatch Grip Split Jerk+2 OHS *Yes, please use racks for this one! SS2: 5-7 Minutes Kipping practice (Butterfly or Classic)  WOD: 15 Minute AMRAP 5 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press) 135/95 20 Pull UpsRead More

SS:Back Squats, 4×5 to Establish a 5RM WOD:20 Minute AMRAP 10 Burpees 10 Hands Lift Push Ups 10 Scissor Lunge (Each leg)  Core: 3xME T2BRead More