8.3.2020Strict Pull Ups (max set - time to retest!)strict pull upsSkill Work4x15 Strict Pull Ups Scale as necessary 4x15 Dips - scale as necessaryMetcon (AMRAP [...]

8.2.2022Shoulder Press (4x1 95%)Nate (AMRAP - Rounds and Reps)AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) In honor of [...]

8.1.2022Last week of our Strict Pull Up FocusMobilityFoam Roll, lacrosse ball Mobility sesh with Coach!Metcon (Time)For Time 21-15-9-9-15-21 Wall Balls 20/14 DB Front Rack Lunge [...]

7.31.2022Warm-upSnatch Complex - 6xs thru - going light and focusing on the technique 1 Muscle Snatch 1 Overhead Squat 1 Hang power Snatch 1 Snatch [...]

7.30.2022SpeedRun 100 M Rest 30 seconds Run 200 M Rest 1 Min Run 400 M rest 2 Min Run 800 M rest 3 minutes Run [...]

7.29.2022Whitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24'' / 20" 400m Run 22 Burpees 22 Wall-Ball Shots, 20# [...]

7.28.2022Deadlift (4x3 85%)Accessory WorkRomanian Deadlift 3x5 - with empty BarMetcon (AMRAP - Rounds and Reps)8 Min Amrap 3 Deadlift 225/155 (rx+ 315/220) 30 Double Unders

7.27.2022Push Jerk (4x3 85%)Metcon (Time)8 minutes to complete 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar S2OH 75/55 (rx+ 115/75)Metcon (Time)at Minute 8 - you have 8 minutes to [...]

7.26.2022Skill WorkTurkish Get UpDallas 5 (5 Rounds for reps)Five 5-minute AMRAPs in 29 minutes AMRAP from 0:00-5:00: Burpees AMRAP from 6:00-11:00: 7 Deadlifts (155/105 lb) [...]

7.25.2022Back Squat (4x3 85%)Accessory WorkBulgarian Split 4x5 each legMetcon (AMRAP - Reps)Partner Wod 1 works 1 rests 4x: 45 Sec bike for Cal 30 Sec [...]