Coach’s ChoiceRead More

Hang Power Clean 5-4-3-2-1Read More

1 mile run 21-15–9 HSPU Ring Dips 800m Run 21-15-9 Hand release push-up Hollow rocks 400m Run 21-15-9 Box Jump 24″/20″ Ab mat Sit up 200m SprintRead More

For Time 6-9-12-9-6 Burpee over bar Front Squats 185/125 C2B Pull-ups CF Mainsite WOD 2 Apr 17Read More

Strength: 20 min to establish heavy 2 Rep Push jerk or technique work For time: 50 MB Cleans 20/14 25 push Jerks 155/105 50 MB Cleans 20/14 CF Mainsite WOD 28 Mar 17Read More

Strength : 30 min to work up to a heavy 1 rep clean & Jerk Grace 30 Clean & Jerks 135/95Read More