7.18.2019Turkish Get Up (8x2 TGU (4x2 each hand))Metcon (AMRAP - Rounds and Reps)3 min amrap 10 box jumps 24/20 (rx+) 30/24 10 OHS 75/55 (rx+) [...]

7.17.2019Happy Birthday Coach Ed!!!Back Squat (5x2 85-90%)Metcon (Time)3 RFT hill 600M 15 thrusters 95/65 15 T2B

7.16.2019Deadlift (5x2 85-90%)Metcon (AMRAP - Rounds and Reps)13 min amrap 15 kb swings 53/35 10 kb C&J 5 headcutter

7.15.2019Clean (5x2 85%)Metcon (AMRAP - Rounds and Reps)9 min amrap 20 double unders 10 HPC 75/55 (rx+) 115/75 12 Front rack lunge

7.14.2019Snatch (5x4 75%)Metcon (Time)5 RFT 8 HPS 75/55 (rx+) 95/65 100 M Run 8 T2B 100 m Run

7.13.2019Accessory Work5x4 ATYW Bulgarian split squats Romanian Deadlifts Metcon (AMRAP - Reps)4 Rounds 1 min on 1 min rest 1. Row 2. DB Snatch 30/20 [...]

7.12.2019Metcon (AMRAP - Rounds)10 min cindy 5 pull ups 10 push ups 15 squats 10 min1 rope climb 2 wall walks 10 min 10 goblet [...]

7.11.2019Front Squat (5x4 75%)Metcon (Time)4 RFT 400 m run 15 Wall Balls 20/14 10 Deadlift 155/105 (rx+) 225/175

7.10.2019Shoulder Press (5x4 75%)Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

7.9.2019Clean and Jerk (5x4 75%)Metcon (Weight)16 min emom 1. Row 12/10 (rx+) 15/12 2. 6 power cleans (50%) 2 burpees over the bar 3. Run [...]