Conditioning Always Remembered for TimeIn Teams of 2Buy-In 2001m RowThen 4 Rounds of9 Wall Walks 11 Bear Complex (135/95)Cash-Out 2977m Row Bear Complex:Power CleanF Squat P PressB SquatP PressRead More

Conditioning 20 Questions for Time20 Power Cleans 20 Thrusters20 Push Press20 Hang Squat Snatch20 OHS20 F Squats***EMOM – perform 5 Bar Facing BurpeesBarbell (95/65)Read More

Conditioning The Ocho 8 Rounds on the 4:00sOdd Rounds (1-3-5-7)20/15 Cal Row40 Grasshoppers Even Rounds (2-4-6-8)20/15 Cal Row 50 DUsRead More

Strength Snatch Technique5 Tall Snatch + 5 Drop Snatch4 Tall Snatch + 4 Drop Snatch3 Tall Snatch + 3 Drop Snatch2 Tall Snatch + 2 Drop Snatch1 Tall Snatch + 1 Drop Snatch***build weight each set as you go Conditioning Big Baller AMRAP 1850 Wall Balls (20/14)40/30 Cal Bike30 DL (225/155)20 Double DB P Press...Read More

CLOSED Happy Labor DayEnjoy and Stay Safe Please check out Travel WODsRead More

Conditioning “Day Dream” 2 RFT90/70 Cal Row70 Wall Balls (20/14)50 KB Swings (24/16kg)30 Burpee Box Overs (24/20)Read More

Strength/Oly EMOM 8Snatch Pull+ Floating P Snatch+ Squat Snatch Conditioning “Out and Up” 3 RFT800m Run10 Squat Snatch (155/105)Read More

Gymnastics Benchmark Cap 10:00100 DU, 50′ HSW80 DU, 50′ HSW60 DU, 50′ HSW40 DU, 50′ HSW20 DU, 50′ HSW Conditioning “Treasure Chest” 3 RFT25 T2B20 Push Jerks (135/95)15/12 Cal BikeRead More

Conditioning “Born to Run” for Time400m Run, 21 Burpees400m Run, 15 Burpees400m Run, 9 Burpees200m Run, 9 P Cleans (135/95)200m Run, 15 P Cleans (135/95)200m Run, 21 P Cleans (135/95) Post-WOD Midline 21-18-15-12GHDSU or V-Ups***after each set5 inchworms and :30 hip extension holdRead More

Snatch Technique On the 0:006:00 to build to a moderate weight2 Snatch Balance On the 6:005:00 to build to a moderate weightHigh Hang Squat Snatch Conditioning “Empty Calories” for Time 27-21-15-9Cal RowOHS (95/65)Read More