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 M Suitcase Carry 30/20 (rx+ 50/35) 3. 30 DB Snatch [...]

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 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 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 - Reps)Tabata - 1 min rest between exercises 1. Row [...]

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 Chief Petty Officer Nate Hardy, who was killed Sunday February [...]

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 30/20 (rx+ 50/35) After each round (21, 15, 9, etc) [...]