Monday (2020FEB24) – WOD

Happy Birthday, Travis!   Strength:  5x EOMOM:  Front Squats @70% (2x5) Front Squats @75% (3x3)   WOD:  8 Rounds:  1AMRAP:  5x Deadlift (135/95#) 5x Jerks (135/95#) Rest 1...

Friday (2020FEB21) – WOD

WOD:  3 Rounds:  400M Sandbag Run (70/50#) 80FT Sandbag Bear Crawl (70/50#) 16x Burpees Over Sandbag   Recovery:  Mobility & Smashy Smash your...

Thursday (2020FEB20) – WOD

Strength: 6 Rounds (Alternating):  6 – 5 – 4 – 3 – 2 – 1x Jerk Start at 70-75%1RM. Add weight each round. Rest 2 Minutes. 30s AMRAP: Kipping or Butterfly Pull Ups If you can do 10+ Unbroken Pull Ups unassisted, do CTB Pull Ups.  Rest 1...

Wednesday (2020FEB19) – WOD

Gymnastics:  Rope Climb Efficiency  If you have rope climbs down, work on some legless skills.   WOD: 5 Rounds: 2AMRAP:  3x Front Squats (BW) – From the Floor 1x Rope Climb 10x Ball Slams (30/20#) Rest 1 Minute Between...

Tuesday (2020FEB18) – WOD

Happy Birthday, Melissa!   Strength:  5x EOMOM: Back Squat @70% (2x5) Back Squat @75% (3x3)   WOD:  32x Muscle Ups 32x Handstand Push Ups 32x Power Cleans (115/75#)   Light the Candles: Every break in reps of each movement, perform 2x Thrusters...