Tuesday (2016MAR01)

-Enjoy these Plate Pushes   WOD: 12AMRAP: 25-FT Plate Push (45/35#) 10x Toe-to-Bar 25-FT Plate Push (45/35#) 5x DB Renegade Man-Makers (35#/25#)   Weightlifting: Split Jerk- 5 sec hold in catch 7x2 HBP   KB OH Squat 5x5/arm HBP   Ring Rows- Weighted 5x8 HBP...

Monday (2016FEB29)

-How many of you feel like this after 16.1?   WOD: “Deputy Swag” 5 Rounds: 100M Sandbag Run (60/40#) 7x Front Squats (185/125#)* 200M Run 21x AbMat Butterfly Sit Ups *Front Squats: Bar is taken from the rack. It must be returned to the rack before...

Friday 2/26/16 WOD

-Kate Boren hitting us with “Blue Steel” for some pre-WOD inspiration!   WOD: Overhead Squats 10-5-3-1-1-1-3-5-10   Weightlifting Power Clean + Push Jerk EMOM starting at 60% till Failure   Snatch Grip Deadlift 5x5 @105%+   GHD Situps...