WOD

  Strength: Deadlift 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5... Read More

Strength: Push Jerks (spend 15 mins working to heavy single) clean weight then jerk it. NOT off the rack WOD: 3 Rounds For Time: 400 Meter... Read More

Strength: Back Squat 15 min continuous clock. Record only the last set of max reps. All sets based on 90% of 1rm. Set 1: 5... Read More

COACH CHOICE- JUST SHOW UP!

WOD: 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats RX= bodyweight RX+= wear a 20lb vest REST 5 MINS 10 minutes to work to... Read More

Strength: Deadlift 15 min continuous clock. All sets based on 90% of 1rm Set 1: 3 at 70% Set 2: 3 at 80% Set 3:... Read More

Skill: Bar Muscle Ups (10-15 mins to work on progressions) WOD: 5 Rounds For Time: 12 Box Jump Overs (30/24/20) 9 Clean and Jerks (155/105/85)... Read More

Strength: Back Squat 15 min continuous clock. All sets based on 90% of 1rm. Set 1: 3 at 70% Set 2: 3 at 80% Set... Read More

WOD: JUST SHOW UP! COACH CHOICE!

Strength: Strict Press 15 min continuous clock. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75%... Read More