Skill/Strength: Hang Power Snatch 3 x 3 @ 70% Overhead Squat 3 x 3 @ 70% WOD: For Time: 21 – 15 – 9 Sumo Deadlift High Pull  (95/65) Push […]

WOD: 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 REST 13:00 – 20:00 800m Run Max Power Snatch (115/80) in time […]

The return of… Tank Top Thursday! Come on in and wear your favorite tank top for the workout. “Suns Out, Guns Out!”  Strength: Bench Press 5 x 5 @ 70% […]

Skill/Strength: Power Clean 5 x 5 @ 70% WOD: For Time: 15 – 10 – 5 KB Swings  (70/53) Toes 2 Bar —————————————– 800m Run —————————————– 5 – 10 – 15 […]

Barbell Conditioning: EMOM x 6 Power Clean Front Squat Push Jerk (135/95) WOD: AMRAP 3 18 Calorie Row 18 Burpees Over Rower Max Thrusters  (75/55) Rest 3:00 AMRAP 3 15 Calorie Row 15 Burpees […]

Skill/Strength: Snatch 1 x 2 @ 70% 1 x 2 @ 75% 1 x 2 @ 80% 1 x 2 @ 85% 1 x 1 @ 90% 1 x 1 […]

Skill/Strength: Clean & Jerk 1 x 2 @ 70% 1 x 2 @ 75% 1 x 2 @ 80% 1 x 1 @ 85% WOD: 3 Rounds 10 Front Squats  […]

Strength: Bench Press 5 x 5 @ 75% WOD: 3 Rounds 500m Row 400m Run rest 3:00 between rounds

WOD: Rowing Conditioning 30-20-10-20-30 Calories *rest half the time you worked between sets Post WOD: ROMWOD 20 – 25 minutes  

Strength: Shoulder Press 3 x 5 @ 80% WOD: Ascending ladder for 7 minutes: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), […]