8.8.2022Pistol Test (AMRAP - Reps)1 Min Alternating Max pistolsHill 600 M for time (Time)hill 6003x hill 600 M Run rest as needed. Record fastest timeMetcon [...]

8.7.2022Clean and Jerk (4x1 95%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat [...]

8.6.2022Deadlift (4x1 95%)If class is large, partner up and share a barMetcon (AMRAP - Rounds)Partner WOD 14 min AMRAP 1. 200 m Run 2. 100 [...]

8.5.2022The Don (Time)For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 [...]

8.4.2022Front Squat (4x1 95%)Metcon (Time)3 RFT 25 Push Ups 20 Front Rack Lunge 75/55 (Rx+ 95/65) 20 Hollow Rocks 20 Overhead Squats

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 [...]