5.9.2019Snatch (4x4 70-80%)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 OHS 75/55 (rx+) 115/75 Burpees over the bar

5.8.2019Deadlift (4x4 80-85%)Metcon (Time)3 RFT 400 M Run 20 Jumping Lunges 10 Box Dips (rx+) ring Dips

5.7.2019Skill WorkDouble UndersThe 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 [...]

5.6.2019Bulletproof shoulder workshop is tonight 7-8pm. CLASSES WILL BE SCHEDULED AS USUAL!Dumbbell Press (4x8 record heaviest)Dumbell PressMetcon (AMRAP - Rounds)20 min EMOM 1. 100 m [...]

5.5.2019Back Squat (3x6 75-80%)Metcon (AMRAP - Rounds and Reps)2x 4 min amrap w/2 min rest - pick up where you left off 20 KB OH [...]

5.4.2019Push Press (3x6 75-80%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

5.3.2019Running/Burpee HELL (Time)For Time - 45 minute cap 200M run 20 burpees 200M run 19 burpees 200 M run 18 burpees 200M run 17 burpees [...]

5.2.2019Clean and Jerk (7x3 75%)Metcon (Time)4 RFT 10 Hang Power Cleans 75/55 (rx+) 95/65 10 Burpees over the bar Start every minute with 6 S2OH

5.1.2019Speed4x400 M SprintMetcon (Time)min 0-4 Row 750 meters/500 MetersMetcon (Time)min 4-8 2 RFT 20 Front Squats 75/55 (rx+) 115/75 20 Push UpsMetcon (Time)Min 8-12 12 [...]