WOD A. Back Squats 6×5 @75% B. 10-8-6-4-2 Push Jerk (135/95) T2B BFB Sport A. Back Squats 5×5 (2 pause -3 Regular) B. 10-8-6-4-2 Push Jerk (185/145) T2B BFB -post results to comments.  Now.  Do it.Read More

NO KB CLASS TONIGHT HOME WOD: 10 RDS – TGU L/R (BALANCING A SHOE OR BOOK) – 10 M LEOPARD CRAWLRead More

WOD A. Snatch 6×3 @ 75% B. 4 rounds 4 min AMRAP 5 Russian Swings (2/1.5) 10 OH plate Lunges (45/35) 5 Push ups 1 min rest b/t rounds Sport A. Snatch 5×3 (TNG) B. 4 Rounds 4 min AMRAP 5 Am. Swings (2/1.5) 10 OH plate Lunges (45/35) 8 HR Push ups 1 min...Read More

6:00 PM KB CLASS A. 6 RDS – 5 DBL KB THRUSTER – 5 PULL-UPS/10 RING ROWS B. 6 RDS – 12 2-HAND SWINGS – 10 M LEOPARD CRAWLSRead More

WOD A Muscle up Progressions B. 4 Rounds Max BW Bench Press Max 500m Row Max 400m Run 2 min rest BT Each effort. Sport A. Bar Muscle Ups 5×5 B. 4 rounds Max BW Bench Max 500M Row Max 400m Run rest 2 mins b/t each effort. C. For Time: 75 KB Swings 2/1.5...Read More

WOD A. RDL 6×5 B. 4 rounds 10/3 HSPU/Wall Walk 10 Box Jumps (24/20) 12 cal row Sport A. 4″ Deficit DL 5×5 @ 75% B. 4 rounds 10 HSPU 10 Box Jump (30) 18 Cal Row C. 100 Banded GMs Back Extensions 5×10  Read More

6:00 PM KB CLASS A. 6 RDS -TGU R/L -5 DB FRONT SQUATS B. 5 RDS -10R/L 1-H SWINGS -100 M SPRINTRead More

WOD A. Clean and Jerk 6×3 @75% B. 14 min AMRAP 5 squat Cleans (155/115) 10 Pull ups 30 DU or 60 singles Sport A. Clean and Jerk 5×3 touch and go at 75% B. 14 min AMRAP 6 Squat Cleans (185/135) 12 C2B 30 DU C. Tabata Planks Assault Bike 10x 30s work/ 30s...Read More

WOD: A. Make up Work Snatch/Clean and Jerk/Back Squat/ Front Squat B. With a partner Compete: 50 Thrusters 95/65 400m Run Together 30 DB/KB snatches (med wt) 20 GI Janes 30 DB/KB snatches 400m Run Together 50 Thrusters Sport: A.Make up work. B. Granite Games WOD 14.1  Read More

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 5 R/L PRESS B. TABATA – REVERSE LUNGE W/TWIST – SIT THRU – LEOPARD CRAWLSRead More