A.  High Bar Back Squat – 3-2-1-3-2-1 w/2 Min Rest (Advance: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%) B.  4 Rounds for total working time:   10 x Unbroken Front Squats @ 135lb/95lb (Advance @ 70% of 1 rep)  300M Row (Advance @ 500M)  Work:Rest – 1:1  20 Minute Cap  -Post...Read More

–Starting October 15th the 9am-10am Open period held on Mondays/Wednesdays/Fridays will no longer be on the schedule due to low attendance.   A.  Every 30 Seconds Perform – Clean + High Hang Clean @ 65% – 75% for 4 Minutes B.  4 Rounds AFAP 6 x Cleans (Squat) @ 155lb/105lb (Advance @ 205lb/155lb) 12 x...Read More

A.  Deadlifts – 5 x 3 w/90 Sec Rest  B.  5 Rounds AFAP 200M Run 10 x Deadlifts 185lb/135lb (Advance @ 225lb/185lb)   20 x Push-ups (Advance Ring push-ups)   -Post results under comments    Read More

A.  3 x Attemptsfor a Max Clean&Jerk  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb (Advance @ 95lb/65lb)  30 x Pull-ups (Advance x 20 Muscle-ups)  -Post results under comments  Read More

A.  20 Minutes of Skill work  B.  Tabata Intervals- 20 Seconds of work followed by 10 Seconds of Rest  8 Rounds EACH of the following Row  Sit-ups  Push-ups  Air-Squats  -Post results under comments   Read More

A.  In groups of 3-4 Complete Waterfall style:   25 x Calorie Row  30 x Burpees on 25lb plate  35 x Push Presses @ 95lb/65lb (Advance 115lb/85lb)  40 x Jumping Pull-ups (Advance 40 CTB)  45 x Wallballs @ 20lb/14lb  50 x Double-unders or 100 singles (Advance UB)  2011 Regional Rules/Template for final Team Chipper  -Post...Read More

A.  Bulgarian Split Squats – 4 x 8 (Right/Left Heavy) – w/60 Sec Rest B.  12 Min AMRAP 15 x Swings @ 1.5 pood/1 pood (Advance American @ 2 pood/1.5 pood) 12 x  Over the box jumps @ 20inch/16inch (Advance Burpee over the box jumps)(4 x 45lb stacked plates or 3 x 45lb stacked plates)...Read More

A.  3 x Attempts at a Max Effort Snatch B1.  3 Rounds AFAP 10 x OHS 135lb/95lb 10 x Burpees 8 Min Cap  … Rest 5 Minutes and…. B2.  3 Rounds AFAP 10 x Deadlifts @ 155lb/105lb 20 x Abmat Sit-ups 8 Min Cap  -Post results under comments  Read More

A.  Back Squats – work up to a heavy 3 rep max   B.  20 Min AMRAP w/Partner Alternate with your partner – Partner 1 – 300M Row Partner 2 – AMRAP of the duration of the 300M Row: 5 x Box jumps @ 24inch/20inch 10 x Kettlebell Swings @ 1.5 pood / 1 pood...Read More

A.  EMOM – 10 Minutes x 2 Cleans @ 65%-80%  B.  FLIGHT SIMULATOR   Today’s WOD is gonna consist of Double Unders!!!! Now I know a lot of you hate double unders with a passion…yes they are frustrating and even people who are great a double unders still struggle from time to time. PEOPLE!!! The only...Read More