Lift: 5×4 Reps Front Rack Barbell Lunge 2 Per Leg increase weight each set WOD: ” Jersey Shore” Bench Press 30 reps at body weight Rest 2 min Bench Press 20 reps at 1.25x body weight Rest 2 min Bench Press 10 reps at 1.5x body weight Finisher: 10 sets ” Jingle Jangles” 30on/30off https://youtu.be/uLFF_jMOEPwRead More

Lift: No Lift WOD: 12min AMRAP 3 Muscle Ups 6 Power Cleans 135/95 9 Burpees to 6in target  Read More

Lift: 10min of Clean Warmup 10min EMOTM 2 Clean Pulls at what SHOULD BE 110% of 1RM https://youtu.be/6SvyPlv-X08   WOD: For Time Buy in- 1 set Max Unbroken HSPU Then… 5 Rounds 10 Single Leg KB RDL 53/35 ( 5 per leg ) 20 Double Unders Cash out- 1 set Max Unbroken HSPU Log time and...Read More

WOD: 400m Run 21 KB Snatches 53/35 21 KB TGU 400m Run 15 KB Snatches 15 KB TGU 400m Run 9 KB Snatches 9 KB TGURead More

Lift: 1RM Deadlift WOD: Chubby Grace 30 Clean and Jerks Rx = body weightRead More

Lift: 1RM Strict Press WOD: 5 RFT 10 Front Squats ( 135/95 ) 15 Push-ups 20 Double UndersRead More

WOD: 3min AMRAP – max calorie Row 1min rest 2min AMRAP – Hang Power Clean ( 115/85 ) 1min rest 1min AMRAP – Box Jumps 24/20 1min rest 1min AMRAP – max calorie Row 1min rest 2min AMRAP – Hang Power Clean ( 115/85 ) 1min rest 3min AMRAP – Box Jumps 24/20Read More

Monday June 10th, 2013 Lift: 1RM Back Squat WOD: 7 RFT 7 Push Press ( 135/95 ) 7 C2B Pull-ups 7 PVC Abmat Sit-upsRead More

25min AMRAP 400m Run 3 Thrusters 115/85 6 Ring Dips 12 OHWL 45/35Read More

21-15-9 Kb Clean and Press 53/35 T2B – Cash Out 100 Double UndersRead More