Thurs, July 6 2017
A. Work up to Heavy Clean & Jerk B. 10:00 – Max Clean & Jerk (185/125, heavy) *shoot for 30+ reps (heavy grace) 5:00 REST... Read More
Wed, July 5 2017
A. Back Squat: 5 – 5 – 3 – 3 – 1 B. For time (25:00 CAP) 20 Back Squat (155/105) 4 Rounds: 5 SHSPU... Read More
Tues, July 4 2017
Happy 4th of July….Box is closed today!
Monday, July 3 2017
Hero WOD: “RJ” 5 Rounds for time (40:00 CAP)(can scale 5/4/3 rds) 800 Meter Run (1000 Meter Row) 5 Rope Climb (scale as needed) 50... Read More
Friday, June 30 2017
Fight Gone Worse – for max Reps 1:00 Front Squat (75/55) 1:00 Box Jump (20″) 1:00 Push Press (75/55) 1:00 Row for Calories 1:00 Thruster... Read More
Thurs, June 29 2017
A. Gymnastics Conditioning (11:00 total) 2:00 Max Strict HSPU (mod with HS Hold) 1:00 REST 2:00 Max Strict Pull-Ups 1:00 REST 2:00 Max Kipping HSPU... Read More
Wed, June 28 2017
A. OHS 10 – 8 – 6 – 4 – 2 B. 4 Rounds for time: 400 Meter Run 12 OHS (95/65) 6 Strict T2B... Read More
Tues, June 27 2017
A. Power Clean 7 sets: Clean Pull+HPC+PC *Increase and work up to heavy set B. 5 Rounds: 3:00 Work/2:00 REST 15 Bar Facing Burpees *Max... Read More
Monday, June 26 2017
A. Groups of 3 – 30:00 200 Meter Sandbag Run Farmer Carry around Box *max Wallball (30/20) **rotate after each run, score max WB ***After... Read More
Sat, June 24 2017
A. For Time: 50 Cal Row + 50 Burpees + 50 AB Mat Sit-up 40 Cal Row + 40 Burpees + 40 AB Mat Sit-up... Read More