6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFT – 5 R/L PRESS B. 7 RDS – 5 R/L SNATCH – 10 M LEOPARD CRAWL F/BRead More

WOD: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 3-4 rotating: Prowler push across lot to grass and back. Sport: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 2-3 rotating: Prowler push across lot to grass and back.Read More

6:00 PM KB CLASS A. 5 RDS – 10 DBL KB SWING B. 5 RDS – 6 DBL KB CLEANS C. 10 RDS – 2 DBL CLEANS – 1 DBL PRESS – 3 DBL SQUATRead More

WOD: A. Pull ups.  5 pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run or 200m row 8 wall balls 20/14 Sport: A. 5 C2B pull ups every 45 seconds for 5 rounds. B. Every 2 mins for 10 rounds 1 lap run 8 wall ball...Read More

  WOD: RX and Sport A. RDL’s 5×5 B. AFAP 20 Back Squats (55%-65%) 30 push ups (hand release) 40 KB Swings (1.5/1) 20 STO (Same Wt as BS) –Post results to comments!  Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 R/L ROW B. 4 RDS SINGLE KB CHAIN – 5 SNATCH – 5 SQUAT – 5 PRESS SWITCH HANDS AMD REPEATRead More

  WOD: A. Clean and Jerk 7 x 2 @ 90% B. 3 Rounds 7 OHS (95/65) 30 DU (2:1) 20m Crawl SPORT: A. Clean and Jerk 7 x 2 @ 90% B. 3 Rounds 7 OHS (115/85) 30 DU 30m Crawl –Results to CommentsRead More

WOD: A. Make up lift. B. 15 min AMRAP 12 FS goblet 10 single KB push press 1/.5 5 each arm 1 lap run or 250m row Sport: A. Make up Lift. B. 15 min AMRAP 12 double KB Front Squats (1.5/1) 10 Double KB push Press (1.5/1) 1 lap runRead More

WOD: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 20/14 500m Row or 400m run 20 Russian KB Swings 2/1.5 Sport: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 25/20 500m Row or 400m run 20 American KB Swings  (2/1.5)Read More

6 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 5 R/L PRESS B. TABATA – COSSACK SQUAT – SIT THRU – LEOPARD CRAWLSRead More