7.31.2019Deadlift (4x5 77%)Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#

7.30.2019Skill Work6 sets of tabata handstand holds, scaled - plate holdsSkill Workjump rope drillsMetcon (Time)4 RFT 30 Double Unders 20 KB Overhead lunges 53/35 15 [...]

7.29.2019In House Lift off, Saturday September 14th!Shoulder Press (4x5 77%)Metcon (AMRAP - Rounds)16 min emom 1. Row 12/10 (rx+) 15/12 2. 6 S2OH 95/65 (rx+) [...]

7.28.2019Front Squat (4x5 77% (up 2% from earlier this week))Metcon (AMRAP - Rounds and Reps)3x 3 min amrap w/3 min rest 5 box jumps 24/20 [...]

7.27.2019Push Jerk (5x3 75%)Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

7.26.2019Metcon (AMRAP - Reps)partner wod - each 5 min amrap is for max reps, switch as needed. Go thru twice 1,2,3,4,1,2,3,4 1. 5 min amrap [...]

7.25.2019Snatch (5x3 75%)Metcon (AMRAP - Rounds and Reps)14 min amrap 6 Hang Power Snatch 75/55 (rx+) 115/75 10 Bar facing burpees 20 Double Unders

7.24.2019Push Press (4x5 75%)"T" (Time)5 RFT 100 M Run 10 Clusters 115/75 15 KB Swings 70/53 100 M Run 2 min rest TIME INCLUDES REST

7.23.2019Accessory Work4x3 non-ballstic hang snatch, slow muscle snatch to squat 4x Speed ladder drills 4x50 ft death march 4x6 each split squat 4x6 lateral raiseMetcon [...]

7.22.2019Front Squat (4x5 75%)Metcon (AMRAP - Rounds and Reps)18 min amrap 5 squat cleans 75/55 (rx+) 115/75 5 T2B 5 S2OH 5 KBS 53/35 (rx+) [...]