Fitness A.  3 Sets  5 x RDLs  30 x Sec Rest  10/10 x Alternating Lunges (Weighted)  30 x Sec Rest  30 x Sec Plank  30 x Sec Rest  B.  10 Rounds (You go I go)  w/Partner  200M Row 20 x Sit-ups  Performance  A.  EMOM – 8 Mins  3 x Power Snatches (Does not need to be TNG)  B.  10 Rounds (You go I go)  w/Partner  200M Row 20 x Sit-ups  Sport  A.  EMOM – 8 Mins  3 x Power Snatches (TNG)  B.  6 Rounds AFAP  300M Row @ 90%  1:1 work/Rest  -Post results under comments    Read more

6:00 PM KB CLASS A. 5 RDS -5 DBL KB CLEANS -5 DBL KB FRONT SQUAT -5 DBL KB PUSH-PRESS B. 10 RDS -10 2 H SWING -5 BEAR SQUAT PRESS C. 3 X 1 MIN. DBL KB RACK HOLD  Read more

Community WOD Partner Fight Gone Bad A.  3 Rounds w/Partner   90 Secs Wallballs 90 Secs Sit-ups (10/5) 90 Secs 10M Shuttle Run 90 Secs Burpees (5/3)  90 Secs Calorie Row (10/5)  90 Secs Rest  -Post results under comments  Read more

Fitness  A1.  Back Squats – 5 x 5 w/3 Min Rest  A2.  Strict Pull-ups x 5 – After each set of squats  B.  EMOM – 15 Mins  1st Min – 5 x Deadlifts  2nd Min – 15 – 20 x Sit-ups  3rd Min – 10 x Alternating Lunges  (5 Sets total for each movement)   Performance  A1.  Back Squats – 10 x 10 @ 40%-60%  Perform 1 set every 2 Mins   A2.  Strict Pull-ups x 5 – After each set of squats  B.  EMOM – 15 Mins  1st Min – 5 x Deadlifts (Moderately Heavy)  2nd Min – 30-40 x Double-unders  3rd Min – 10-20 x Alternating Lunges (Weighted Optional)  (5 Sets total for each movement)   Sport  A1.  Back Squats – 10 x 10 @ 40%-60%  Perform 1 set every 2 Mins   A2.  Strict C2B Pull-ups x 5 – After each set of squats  B.  EMOM –...Read more

Fitness  A.  Every 90 Sec for 6 Sets  8-10 x BB Push Presses  10 x Russian Swings  B.  8 Min AMRAP  5 x Power Swings Heavy  10 x Divers  Performance  A.  Every 90 Sec for 6 Sets  3 x Snatches  B.  8 Min AMRAP  3 x Power Cleans @ 185lb/115lb  10 x T2B or Toes to Ring  Sport  A.  Every 90 Secs for 6 Sets  1 x Snatch + Hang Snatch (Pos 3) + OHS  B.  8 Min AMRAP  3 x Power Cleans @ 245lb/155lb  10 x T2B   -Post results under comments  Read more