Strength, Bench press 3,3,3,3,3+ WOD wars competitors practice your wod wars skills, mobilize, or row/bike slow pace WOD 5 rounds 14 KB swings 55/35 7 burpees over the box Run 200  Read More

Strength Deadlift 3,3,3,3,3+ No one rep max attempts  Barbaro Wod 1 7 minutes 7 calorie row 7 wall balls Rest 3 Minutes Wod 2 7 cal bike 7 push ups Enjoy!Read More

Strength Press 3,3,3,3,3 Wod 5 Rounds 6 clean and jerks 135/95 2/1 rope climbs run 400MRead More

Strength Backsquat Remember your 90 percent number from last week.. use that 3,3,3,3,3+ 70%,75%, %80,%85,90% Wod 3 rounds 20 Dumbbell snatch (10 each arm) 20  burpees to a 6 inch targetRead More

Strength- Push Press 5,5,5,5,5 Wod 4 Rounds 25 doubles 10 pull ups 25 Kettlebell swings 70/55 Run 400Read More

Warm up- 1000m row Strength- 10 minute emom 2 hang power snatches from the knee Wod 800m run buy in Then 5 Rounds 15 Power Snatch (75/55) 10 Toes to BarRead More

Strength Back Squat 3,3,3,3,3+ 70%,80%,80%,85%,90% You need to warm up before these sets… if you don’t go all out on your 3+ set you are cheating yourself… and the universe.   Wod- 5 rounds for time (we are time capping this, but we are not telling you the time cap) 20 wall balls 15 burpees...Read More

8am- endurance- Pin the tail on the donkey- for time 9am- mobility- potato sack races 10am- Wod- 100 mile partner carries- switch anytime, must also take a wall ball with you 11:30 Mystery Wod 12:30 Competition practice with special guests Peyton Manning and John Elway     Its April 1st right?Read More

Warm up… light row… 750 meters Strength- Deadlift Same Percentages as all the other lifts this week Wod- FRAN FRIDAY!!!!Read More

warm up- mile run or 1600 meter row Strength- Bench 5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent******* Wod “Elizabeth” Clean 135/95 Ring Dips 21-15-9 reps, for timeRead More