6.17.2020Thruster (4x6 record heaviest)Metcon (Time)Use 1 Dumbbell Minute 0-4 2 Rft 20 DB snatch 20 DB Shoulder to overheadMetcon (Time)use 1 DB min 4-8 2 [...]

6.16.2020Accessory Work4x6 ATYT Front Raise Lateral Raise Pendlay RowCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

6.15.2020Back Squat (4x6 record heaviest)Metcon (Time)3 RFT 400 M Run 20 KB Swings 10 Hang Squat cleans

6.14.2020Push Press (3x8 65%)Metcon (AMRAP - Reps)1 min on 1 min rest: 3 x bike, row or ski 2 minute rest 3x wall ball 2 [...]

6.13.2020Clean (5x3 70%)Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips15 min cap

6.12.2020Metcon (Time)For time - 35 minute cap 40 jumping lunge 30 deadlift 40 hollow rock hill 600 meter 40 hollow rock 30 deadlift 40 jumping [...]

6.11.2020Skill WorkDouble Unders 3 x 1 minute max DU with 1 minute restMetcon (AMRAP - Rounds and Reps)3 x 4 minute amrap w/2 minute rest [...]

6.10.2020Front Squat (3x8 65%)Metcon (Time)4 rft 400 m run 20 kb snatch 10 ring rows 20 minute cap

6.9.2020Deadlift (3x8 65%)Metcon (AMRAP - Rounds and Reps)12 min amrap 8 burpee box jumps 8 hang squat cleans 8 pull ups

6.8.2020Shoulder Press (3x8 65%)Metcon (Time)6 RFT 30 Doube Unders 15 Thrusters 16 minute cap