9.7.2022Back Squat (5@65%, 5@75%, max@85%)Metcon (AMRAP - Rounds and Reps)4 min Bear Complex Power Clean 75/55 (rx+ 115/75) Front Squat Push Press Back Squat Push [...]

9.6.2022Deadlift (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Reps)2 min Amrap 4 Power Snatch 75/55 (rx+ 115/75) 6 Push Ups 1 min rest 2 min [...]

9.5.20228:30 & 9:30 am ONLYVictoria (Time)“Victoria” 5 Rounds For Time 10 Thrusters 95/65 14 Box Jumps 24/20 12 Sumo Deadlift High Pulls 95/65 12 Burpees [...]

9.4.2022Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops [...]

9.3.2022Front Squat (7x1 record heaviest 1)Metcon (AMRAP - Rounds and Reps)4x3 min Amrap w/1:30 min rest 6 kb SDLHP 53/35 (rx+ 70/53) 12 Jumping Lunges [...]

9.2.2022Metcon (AMRAP - Rounds and Reps)25 Minute Amrap 5 HSPU 6 Pull Ups (rx+ Bar MU) 1 Power Clean135/95 (rx+ 185/125) 100 M Run

9.1.2022Mobilitywith coachPistol Test (AMRAP - Reps)1 Min Alternating Max pistolsDO THIS FIRST!Metcon (AMRAP - Reps)2:30 min Amrap Max Rope Climbs (rx+ legless) 1:30 restMetcon (AMRAP [...]

8.31.2022Metcon (Calories)Partner Wod 15 Min Amrap Run 200 M Row for Calories (score = cal) Both partners are working, they switch every time someone completes [...]

8.30.2022Shoulder Press (7x1 record heaviest 1)Metcon (AMRAP - Rounds)16 Min EMOM 1. 10 Toes 2 Bar 2. 6 burpee Box Jumps 24/20" (rx+ 30/24") 3. [...]

8.29.2022Power Clean (7x1 record heaviest)Metcon (Time)5 Rounds for Time 1 Wall Walk 8 Hang Power Cleans 95/65 (rx+ 135/95) 25 Air Squats