5.15.2020Tommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# [...]

5.14.2020 Coach Lori's Quarantined Bday WodFront Rack Lunge (3x12)Accessory Work4x 6 Bulgarian Split Squat Romanian Deadlift Prone ATYTMetcon (Time)min 5-10 3 RFT 8 Overhead Squats [...]

5.13.2020Push Jerk (3-3-max 87%)Accessory Work3x max HSPU 6 Sotts Press - front rack 12 weighted arm circles forward and 12 backMetcon (Time)8 RFT 10 Hand [...]

5.12.2020Deadlift (3-3 max reps 87%)Accessory Work3x20 supermans 3x10 ea leg Single Romanian DL 3x0 each side single leg weighted bridge 3x30 second side plank each [...]

5.11.2020Thruster (3-3- max 87%)Accessory Work3x 6 seated tuck jumps 20 towel jumping pull ups or kip/butterfly Metcon (Time)For time 2-4-6-8...20 Push Jerk Sit Up Lunge [...]

5.10.2020Mother's Day SDW and Zoom 10am Metcon (AMRAP - Rounds and Reps)Socially Distanced "Partner Wod" 35 min amrap 30 Devils press Partner holds plank 30 [...]

5.9.2020Push Press (5-5-max)Accessory Work5x 5 HSPU 6 Tuck Jumps 8 Front RaiseMetcon (AMRAP - Reps)10 min amrap 12 push up 14 Side Lunge 16 Hang [...]

5.8.2020Overhead Squat (5-5-Max)Accessory Work3 Rounds 12 OHS 20 Ft overhead duck walk 6 Sotts PressMetcon (AMRAP - Rounds and Reps)24 min amrap 12 OH lunge [...]

5.7.2020Clean (4x3 full clean record heaviest set)Hang Clean (4x3 Hang Clean - record heaviest set)Accessory Work4x6 stick clean good morning steaed box jump single leg [...]

5.6.2020Shoulder Press (5-5-max)Accessory Work4x6 Front Raise Wagon Wheel Tricep Press https://youtu.be/biNdx71s78MMetcon (AMRAP - Reps)5x 2 min amrap 6 Push Jerk 8 Front Squat 10 Lateral [...]