Archives

Strength: Strict Press 5×5 Then, three rounds for time of: 100m Waiter walk with right arm (50#/35# dumbbell) 50 Abmat sit-ups 100m Waiter walk with left arm 20 GHD back extensions

Happy Birthday Fred! The double-unders are our gift to you. Strength: Deadlift – work to a heavy single. Continue until you either can’t lift the weight or can’t lift it with [...]

Skill/Strength: Power Snatch For Time: 100m Lunge 18 Power Snatches (95-65#) 18 Box Jumps(24-20″) 15 Power Snatches (95-65#) 15 Box Jumps(20-12″) 12 Power Snatches (95-65#) 12 Box [...]

As many rounds as possible in 20 minutes of: 10/10 Kettlebell squats (24/16k) Run 400m 10 Burpee tuck-jumps                    

“DT” Five rounds for time of: 12 Deadlifts (155/105lb) 9 Hang Power Cleans (use the same bar for all) 6 Push Press In honor of USAF SSgt Timothy P. Davis, 28, who was killed on [...]

Strength: 5×5 Front Squat WOD: Tabata Intervals squats push ups kettlebells (24/16k) pull ups sit ups                 Nothing like an 11yr old to out [...]

5 rounds for time of: 20/20 Renegade rows (50/30lb) 20 Ring dips 10 SDHPs – (Sumo Deadlift High Pulls) (95/65lb)                 MadDawg and [...]

Strength: 5×5 Deadlifts WOD: AMRAP 15min 4-10’s (not the work week…) 10 Box Jumps (24/20″) 10 Wall Balls (20/14lb) 10 Toes to Bars 10 Squats         [...]

Lara’s Birthday WOD!!! Please come in and celebrate/sweat on Lara’s birthday… It will be real and fun,,, but not real fun! 5 Rounds for time 400 m run with sandbag 25L/25R [...]

Skill Focus: Press, Push Press, and Push jerk Part I: Push Press or Push Jerk – 15 reps for 5 rounds with exactly 30 seconds of rest between sets. (95/65#) Part II: 15 minute partner [...]