SS:10 Minute EMOM- 3 Power Cleans AS HEAVY AS POSSIBLE WOD: Every 2 Minutes for as long as possible up to 20 Minutes 8 Clean and jerk (anyhow) 135/95 8 Bar facing Burpees Core:100 Weighted Sit upsRead More

SS:15 Minute EMOM @ max possible weight for Strict Press 1-1-1-1-1 (Strict Press) 3-3-3-3-3 (Push Press) 5-5-5-5-5 (Push Jerk) * 5 single Strict Press, 5×3 Push Press and 5×5 Push Jerk Every minute on the minute with the heaviest weight the strict press will allow WOD: For Time: 400 Run 21 OHS 95/65 ADV115/75 9 SDHP...Read More

SS: 10×1 Deficit Deadlift @80% (Deadlift while standing on 45 plates to create Deficit. SS2: 5×10 Deadlift @ 50%  WOD: 12 Minute EMOM 10 Wallballs ME Box Jumps *score is total Box JumpsRead More

SS:12 Minutes to Establish a 1RM 3 Position Snatch (Ground, top of knee, power position) WOD:”3RFT” 30 Walking Overhead KB lunge Left 55/35 ADV:70/55 30 Kettlbell Swing 55/35 ADV:70/55 30 Walking Overhead KB lunge Right 55/35 ADV:70/55 30 Lateral KB Jumps Conditioning: 1×400 Meter Farmers Carry as heavy/challenging as possibleRead More

SS1:4×5 Pause Front Squats (3 second pause @absolute bottom) SS2: 5-7 Minutes of Kipping Practice (Butterfly or Classic) WOD:”10 Minute AMRAP” 10 Burpee Box Jumps 20″ for all 10 Squat Cleans 155/105 Core: 30 GHD SitupsRead More

SS: Death by Squat Clean to Thruster 95/65 ADV:135/95 Min 1= 1 Squat clean to thruster, minute 2=2 Squat clean to thruster etc. til not all reps are done in allotted time. *Every rep starts with a squat clean from the floor. WOD:”DT” 5RFT: 12 Deadlift 9 Hang Power Clean 155/105 6 Push Jerk Core:...Read More

What is it? Barbells For Boobs is a national fundraiser. We are holding our WOD on Oct 25th at 10:30 am. This will be a great workout for a great cause. All skill levels are welcome, so bring a friend. Why are we fundraising for Barbells for Boobs? So that together we can take action,...Read More

SS:10×1 Bear Complex working up to a 1RM WOD: “12 Minute AMRAP” 1 Bar Facing Burpee 1 Power Snatch 95/65 ADV 115/75 2 Bar Facing Burpees 2 Power Snatch 3 Bar Facing Burpees 3 Power Snatch ETC. Core:2 Minute Sit up testRead More

Wednesday October 8th Warm up: Runner Style active warm up, coaches choice hamstring warm up (ie 1 leg RDL w/KB etc) SS1: 1×3 Top Pull Deadlift@ 85% *This is a single working set of 3, since this is our first time doing this movement be sure to include several warm up sets to work up...Read More

SS:4×3 1 BTN Snatch Grip Push Press+1 Snatch Balance+ 1 OHS  *The whole complex is one rep, go through complex 3 times for 1 set. SS2: 7 Minutes to work on whatever athletes next step is: Muscle up (Bar or Ring), C2B pull up, strict, or kipping. *This is not time to do whatever skill...Read More