4.3.2021Hang Snatch (5@55% , 5@65%, 3@75%, 2@75%+)Squat - % based off of satch 1RMMetcon (AMRAP - Rounds and Reps)20 min amrap 20 cal row/bike/ski 10 Back Squat from rack 155/105 + 185/125 20 Renegade Rows [...]

4.2.20211 wod Easter Sunday 8amBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died [...]

4.1.2021Shoulder Press (5@65%, 5@75%, max @ 85%)Metcon (Weight)10 min EMOM 4 power snatch 6 OHS Score + loadMetcon (AMRAP - Reps)6xs 30 sec on 30 sec rest max burpees over the bar score - reps

3.31.2021Front Squat (5@65%, 5@75%, max @85%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

3.30.2021Easter Sunday - 1 WOD 8amSkill Workwork on handstand progressions Hold against wall, shoulder taps, free standing HS walkMetcon (Time)4 RFT 20 T2B 30 Wall Balls 20/14

3.29.2021Deadlift (5@65%, 5@75%, max @ 85%)Metcon (Calories)1:30 work 1:30 rest bike for caloriesMetcon (AMRAP - Rounds and Reps)1:30 on 1:30 rest amrap 12 squats + pistols 24 DUMetcon (Calories)1:30 on 1:30 rest Row - caloriesMetcon [...]