Lift: Max Height Wallball Wod: 10,9,8….1 Thrusters 95/65 Box Jumps 24/20Read More

Lift: Snatch Complex  hang snatch/snatch from the floor/snatch balance Wod: Buy In -20 Strict Pull-ups 5 RFT 5 TGU 53/35 7 HSPU 9 Deadlifts 185/ 135 Cash Out  -20 Strict Pull-ups Read More

Wod: For Time 50 Air squats 400m Run 30 T2B 20 Burpees 10 Wall Walks 20 Burpees 30 T2B 400m Run 50 Air squatsRead More

Lift: Front Squat  2-2-2-2-2 Wod:”Death By” Clean and Jerk 135/95Read More

Lift: 3RM Strict Press WOD: 15min AMRAP 20 Double Unders 15 Hand Release Push-ups 10 Medball Cleans 20/14 * Every 3rd minute stop where you are at and complete… 1 Rope ClimbRead More

Lift: Max distance broad jump Wod: 5RFT 10 Pistols 10 Ring Dips 10 KB Snatches 53/35Read More

Lift: EMOTM x 12 min -Hang PC/ Squat Clean/ Jerk complex *we aren’t working at maximal weight, this is more for efficiency. Maybe 70% 1 RM. Wod: 7RFT 7 Banded push-ups (blue/red) 7 OHS 95/65 7 T2B 7 Lateral HurdlesRead More

EMOTM x 16min 100m Sprint * all out max effort  Read More

Lift: Front Rack Lunge 10-8-6-4-4 *the number dictates total reps, not reps each leg. WOD: 15min AMRAP – 200m Run – 10 Deadlifts 135/95 – 1 Rope ClimbRead More

Monday, July 22nd, 2013 Lift: Press Complex= 1 strict press/2 push press/3 push jerk 8 Sets of the complex *emphasize the split jerk *increasing weight each working set WOD: 4 RFT 25 Wallballs 20/14 10/9 20 Abmat Sit-ups 15 Box Jumps 24/20 10 Hang Power Clean 95/65  Read More