Coach’s ChoiceRead More

1 Front Squat 115/85 11 Burpees onto 25 lb plate 2 Front Squat 10 Burpees onto 25 lb plate 3 Front Squat 9 Burpees onto 25 lb plate 4 Front Squat 8 Burpees onto 25 lb plate 5 ….. 7…… etc… Last will be 11 Front Squat and 1 Burpees onto 25 lb plate Cash...Read More

Power Clean 3-3-2-2-1-1 **Log your Second 3 rep max and your final 1 rep maxRead More

Strength: 10 Min EMOM Double-Pause Deadlifts 1- 3 reps (3 Second pause). https://www.t-nation.com/training/double-paused-deadlifts **Weight should be between 40%-60% of 1 RM from earlier in the month. Newer athletes will work on form and use light weight. WOD: 6 Rounds (12 total minutes) 30 Seconds of work 30 Seconds of rest Wall Balls 20/10 Row For Calories **WOD...Read More

Strength: 20 Min to establish heavy Power clean/Work on technique WOD 12 Min AMRAP 4 Power Cleans 185/125 2 Rope Climbs 60 Double UndersRead More

“Cindy” 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Air SquatsRead More

Coach’s ChoiceRead More

“9-11 Memorial WOD” 2001m Row or Run (1.25 miles) 11 Box Jumps (30”/24”) 11 Thrusters (125/85) 11 Burpee Chest 2 Bar Pull-ups 11 Power Cleans (175/120) 11 HSPU 11 KB Swings (70/53) 11 T2B 11 DL (170/120) 11 Push Jerks (110/75) 2001m Row or run * if athlete starts with the row the must do...Read More

For Time: Chipper *Breakup as needed 60 K2E 60 Ring Dips 60 Burpee Box jumps 60 Double Unders 60 OHWL 45/25 60 Sit-ups 60 Sumo Deadlift High pulls 53/35 KBRead More

6 RFT 7 Deadlifts 275/185 6 HSPU 3 Muscle-ups (Rings or bar)Read More