Monday (2016SEP26)

-Don’t Hide from this workout, it’s a good one!   Strength: MOFO 10’s 10min EMOM Alt- Push Jerk @ 60% of Working 1RM Front Squats @60% of Working 1RM   WOD: 5 Rounds 400m Run 20 Wall Balls 20/14#   Weightlifting: Snatch Grip Thruster...

Saturday (2016SEP24)

-Chuck Norris did it, but you however will be going the entire 30mins   Fun Stuff- Wheel Barrel Relay Races *Make sure you stay in a hollow position OR ELSE   WOD: 30min AMRAP w/ a Partner -Alternate Rounds of 400m Run w/ Plate 45/25# 10 Ground 2 Overhead...

Friday (2016SEP23)

-We’re excited too Freddy!   Strength: Back Squat 1 rep x 5 every 45secs w/o Racking the Bar then 5min EMOM- ME Strict Pullups   WOD: “Freddy’s Revenge” 5 Rounds 5 S2OH 185/135# 10 Burpees   Weightlifting: Narrow (but safe) Grip...

Thursday (2016SEP22)

-At least it’s short?   Gymnastics: Temp Dips- 0-3-0-3 7x2   WOD: 9-7-5 Thrusters 155/105# Muscle Ups   Weightlifting: Cheese Cake Recovery Day…….. Oh and Clean up anything you...

Wednesday (2016SEP21)

-I apologize in advance for this one………   Strength: 10min EMOM Hi Hang Clean and Jerk x1 -Increase weight each min, but no misses   WOD: From the Sick Mind of Max Mormont- Row for Max Distance¬†With a Partner: 6x10secs On/10secs Off Rest as...