WOD

WOD- Amrap in 12 Min: 7 Deadlifts 21 Wall Balls 5 High Box Jumps

Strength- Shoulder Press 3 Rep WO- For Time: 50 Mountain Climbers 20 Push Ups 50 Mountain Climbers 15 Push Ups 50 Mountain Climbers 10 Push... Read More

Wod: For Time 3000m Row 300 Double Unders Run 3 Miles

Saturday 7/25/15 Option A For Time: 30 Chest to bar Pull Ups 30 Burpee to Plate 30 Wall Balls or Option B AMRAP in 7... Read More

For the weightlifting clinic I will be running a mini workshop on the Snatch and Clean & Jerk tomorrow. If you still want to sign up... Read More

WOD- 3 Rounds for Time 200m Front Rack Walk 30 Kb Swings   Focus- Muscle Up Transitions

WOD- For Time: Row 500m rest For Time: Row 2k

AMRAP in 8 Min: 5 Strict Pull Ups 5 Strict HSPU 10 Kipping Pull Ups 10 Kipping HSPU

With a partner For Time: 75 Partner Burpees 50 1 Arm Dumbell Snatches 25 Bar Muscle Ups Waiter Walk 400m

Just kidding, your going to fry your quads 🙂 AMRAP in 5 minutes Row 500m 50 Wall Ball Shots Rest 1 Minutes Amrap in 3... Read More