1.29.2020Happy Birthday Coach Tim!Shoulder Press (6x3 85%)Metcon (AMRAP - Rounds and Reps)6 min amrap, 3 minute rest - repeat (2 times total) *pick up where [...]

1.28.2020Clean (6x3 85%)Metcon (Time)8 RFT 100 M Run 10 Sumo Deadlift high pulls 115/75 (rx+) 155/105 5 Squat Cleans *16 min cap*

1.27.2020Overhead Squat (6x3 80-85%)Metcon (Time)min 0-8 for time run 400 m 20 Overhead squats 75/55 (rx+) 95/65 Metcon (Time)min 8-16 1000M Row (rx+) 1500MMetcon (Time)min [...]

1.26.2020Skill Workhandstand tabata handstand holdsMetcon (AMRAP - Rounds and Reps)3 --> 5 min amraps with a 3 minute break 6 power clean and jerk 115/75 [...]

1.25.2020Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWeighted Ring Dips (7x3)Weighted Pull-ups (7x3 )Accessory Work3x20 banded donkey calf raises

1.24.2020Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit ups 20 mountain [...]

1.23.2020Deadlift (4x5 75%)Metcon (Time)3 RFT 10 ring rows - level feet down rx, level feet up on box, rx+ 12 SDLHP 75/55 (rx+) 95/65 400 [...]

1.22.2020EMOMsnatch skill work (front clock #3 is emom clock) 40% of snatch 6 min emom 1 snatch pull, 1 power snatch, 1 Overhead Squat, 1 [...]

1.21.2020Push Jerk (4x5 70-75%)Metcon (AMRAP - Rounds and Reps)18 min amrap 8 hang power cleans 95/65 (rx+) 135/95 6 push jerk 4 front squat 12 [...]

1.20.2020MetconMLK DREAM WOD (AMRAP - Rounds and Reps)15 Min Amrap 4 D eck squats 35/26 (+53/35) 39 R ussian KB Swings 4 E mom burpees [...]