Friday (2017JUN23) – WOD

-Well I think it’s just the right amount!   MEU: Push Jerk 1RM then 70% x ME on Push Press   WOD: 21-18-15-12-9-6-3 Unbroken Wall Balls 20/14# Pull ups...

Thursday (2017JUN22) – WOD

-Who doesn’t love a heavy snatch day!   DEL: Pistols vs Bands 3 reps Every 30 Secs Alternating Legs   WOD: 7 Rounds 150m Sprint 1 Snatch Attempt *score is time and TOTAL weight...

Wednesday (2017JUN21) – WOD

-That’s just funny   Weightlifting: Clean Pull + Hang Clean + Front Squat 7 x (1+1+2)   WOD: 8 Rounds 7 Burpees 6 KB Swings 32/24kg 5 Strict...

Tuesday (2017JUN20) – WOD

-I think it’s smart to use Dumbbells   DEU: 10xEMOM: UB Muscle Ups (up to 3)   WOD: 12AMRAP: 12x DB Push Press (2x35/25#) 12x Weighted Step Ups (2x35/25#) 100M Waiter Walk (2x35/25#) WOD from: HyperFit USA  ...

Monday (2017JUN19)- WOD

-Don’t go cherry pickin’ this workout just because there’s running AND thrusters in it!   MEL: Sumo Deadlift 1RM then 80% x 1 x 5   WOD: For Time 400m Sprint 40 Thrusters 95/65# 400m Sprint 40 Ring Dips 400m Sprint   Weightlifting:...

Friday (2017JUN16)- WOD

-Quick and Dirty just like we like it!   DEU: 2 Rounds ME Band Resisted Ring Dips 45sec Rest ME Ring Dip 45sec Rest ME Band Assisted Ring Dips 45secs Rest   WOD: 21-15-9 Deadlift 225/155# Pullup   Weightlifting: Push Press + Jerk 65% x 2+1 x 2 70% x 2+1...