9-7-5 Squat Snatch 135/95 Deficit HSPU * -Men rx is (2) 45lb plates + (1) abmat- -Women rx is (2) 25lb plates + (1) abmat-Read More

For Time 50 Airsquats 50 Push-ups 5 Rope Climbs 40 air squats 40 push-ups 4 rope climbs 30 air squats 30 push ups 3 rope climbs 20 air squats 20 push ups 2 rope climbs 10 air squats 10 push ups 1 rope climbRead More

WOD Buy In- 50 Wallballs Then… 10RFT 5 Ring Dips 5 Snatches from the mid thigh 95/65 Cash Out- 50 WallballsRead More

3 Rounds 1 min Burpees 1 min HSPU 1 min Row for cals 1 min ab mat sit-ups 1 min REST * Does not have to be done in orderRead More

Monday May 20th, 2013 WOD: 30-20-10 OHS 95/65 Pull-ups Sprint * * the sprints will be 300m for the 1st rd…200m for 2nd and 100m for the 3rdRead More

WOD: 15-12-9 Front Squat 165/115 C2B Pull-upRead More

Front squat 3-3-3-3-3Read More

Wod: 2 RFT 50 Double Unders 40 Push-ups 30 Box Jumps 24/20 20 C2B Pull-ups 10 Hang Power Clean 135/95Read More

Wod: 25min AMRAP 1 Lap Around Building 20 Wallballs 10 PVC Abmat sit-ups 5 HSPURead More

Lift: OHS Skill Improvement Wod: 10 Min AMRAP 3 OHS 115/85 6 Pull-ups 12 Double UndersRead More