A. Paleo Benchmark #3 11:00 Increasing Ladder 3 WallBalls (20 – 10′, 14 – 9′) 3 Box Jumps (24/20) 3 Deadlift (115/75) 6 WB 6 BJ 6 DL 9……..etc B. CORE: 4 rounds with Partner- :45 weighted Planks, switch OTMRead more

A. Partner WOD – for time, both working: Partner 1 -30 KB (24/16), Partner 2 – 30 KR…then switch P1 – 30 HR Push-ups, P 2 – 30 Wt. ABMat (25/15)…then switch P1 -20 KB (24/16), P2 – 20 KR…then switch P1 – 20 HR Push-ups, P 2 – 20 Wt. ABMat (25/15)…then switch P1 -10 KB (24/16), P2 – 10 KR…then switch P1 – 10 HR Push-ups, P 2 – 10 Wt. ABMat (25/15)…then switch *can’t move until both athletes complete reps *if P1 is done, can help P2 or just restRead more

A. Front Squat – 12 reps at 80% of your 1 RM B. Paleo Benchmark #1 – for max reps 4:00 Row for Calories 1:00 REST 3:00 C2B Pullups (C2B/chin-over/jumping) 1:00 REST 2:00 Max Back Squat (M-165/115/air, W-115/80/air) 1:00 REST 1:00 STOH (M-135/95/65, W-95/65/45)Read more

9-11 Memorial WOD 13 Rounds 9 ring Rows 11 Wallballs 2001 RowRead more

*******Due to demolition of the Ramp/construction, all classes will take place outside…be sure to dress warm!   Time Trial 3 Mile Run Cool Down – banded stretchesRead more