1. Jackie

    Warm Up 1 Mi run Strength Overhead Squat 5-5-5-5-3-3 at 90% 1RM Every 1:30 for 9 mins: High Hang Squat Clean + Hang Squat Clean Wod Jackie For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups Coo…Read More

  2. New Week

        Strength Squat Snatch 3x2 at 70% 1RM Snatch Pull 3x3 at 90% 1RM Snatch Grip Deadlift 3x3 at 90% 1RM Front Squat 5-5-5-5-3-1 at 90% 1RM Wod Annie 50-40-30-20-10 reps, for time of: Double Under Ab…Read More

  3. Fun Run

      Warm Up 1mi run Strength Strict Press 3-3-3-3-3-3 Wod Every 1 min for 30 mins, alternating between: Row Calories, 15/12 10 Burpees 12 Toes-to-bars…Read More

  4. Fast Elbows

      Strength Overhead Squat 3-3-3-3-3-3 Skill Every 2 mins for 12 mins: High Hang Squat Clean Wod For time: NaN Rows, 1000 m 12 Pull-ups NaN Rows, 1000 m 12 Pull-ups Row, 1000 m 12 Pull-ups…Read More

  5. Heavy!

      Strength Overhead Squat 5-5-5-5-5-5 Skill Every 1:30 for 14 mins, alternating between: 16 Walking Lunges, 95/55 lbs 10 Bent Over Barbell Rows, 95/55 lbs Wall Handstand Hold, 30 secs Wod 9-7-5 reps,…Read More

  6. New Wendler Cycle starts Tomorrow!

      Strength Wendler Front Squat Week 1 Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM Skill Every 2 mins for 14 mins: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk Wod…Read More

  7. Front Squats & Deadlifts

      Strength  Front Squat : 1 Rep Max Deadlift : 1 Rep Max Wod For time: 30 Row (calories)s 30 Lateral Burpee (Over Barbell)s 30 Hang Power Cleans, 135/95 lbs…Read More

  8. 1 Rep again!

      Squat Clean : 1 Rep Max Strict Press : 1 Rep Max Wod Complete as many rounds as possible in 7 mins of: 5 Box Jumps, 30/24 in 3 Power Cleans, 175/115 lbs 30 Double Unders…Read More