7 Muscle Snatches, empty bar100m Run7 Power Position Power Snatches100m Run7 Power Position Squat Snatches100m Run7 At-the-knee Squat Squat Snatches100m Run7 Squat Snatches StrengthFind 1 Rep max snatchThen, 2-5 sets of 2 @ 70% 1RM Drop and reset between reps*this should take over 30 minutes so lets get right into it. AMRAP 2 Minutes x...Read More

2 Rounds 12 Scap Pull Ups 8 Gymnastics Kips 15 squats with an empty bar Find a 1 rep max backsquatWarm up with a bigger set of lighter weight and then start loading that bar up. heavy singles. USE SPOTTERS. Don’t be shy to ask for a spotter on each side of your bar. If...Read More

New cycle starts today. we will be retesting a lot of these workouts in 7 weeksWarm up3 rounds5 pull ups 5 toes to bar10 Empty bar front squatsQuick little strength/skill as the wod will take a long time3 sets of 12 (6 each leg) Back Rack reverse lunges AHAP“Optimus Climb” – For TimeRun 400m21 Front...Read More

Teams of 2Wod 1- 8 Minutes 8 cals 8 alt db snatches *switch after 1 one partner completes a round… no pressureWod 2-9 Minutes 9 Air squats 9 push ups*switch every Round- no pressureWod 3 10 Minutes 10 DB push press (5 each hand)10 Pull ups*switch every round, pick the progression of pull ups you...Read More

Partner Endurance 8amEvery calorie is a point…… every 400m run is a point. Teams of 215 Minute of bike cals, switch when you wantrest 3 Minutes 15 Minutes of rowingrest 3 minutes 15 minutes of running 400m intervalsEveryone start with the bike if possible. If not possible work it out or draw straws. 9am and...Read More

Warm upEvery 2 Minutes for 6 Minutes 8 Burpees 6 Push Ups w/ a twist4 Strict Pull Ups In remaining time PVC Pass ThroughsStrength Bench Press6 sets of 4 all at a moderately heavy weight.. 80 percent plusWodAMRAP 8 Minutes 12 Single DB Jerks 70/50lbs (6 each arm)3 Burpee Muscle Up (rings) (Sub burpee bar...Read More

Storms gone, we are back open!  8-6-4-2Empty Bar Front SquatsEmpty Bar Muscle CleansEmpty Bar High Hang Squat CleansStrengthFind a 3RM Touch and Go Squat CleanWodFor Time 30/25 Calorie Row or bike15 Power Snatches25 Toes to BarRest 3:0025 Toes to Bar15 Power Snatches30/25 Calorie Row or bikeBarbell: 135/100lbsGoals should be less than 8 minutes on each...Read More

Warm up800m Run 20 Tuck Jumps 20 RDLS with empty bar10 Deadlifts with empty barStrengthFind a 1 rep max or 3 rep max deadliftWarm up to this with lighter low rep warm up sets WodAMRAP 15 Minutes 400m Run 60 Air Squats 400m Run 30 Air SquatsScaling: – Reduce air squat volume for newer athletes....Read More

Warm up3 Rounds 10 step us10 push press empty BarStrength Go for a 1 rep max push jerk. .. Focus on form. RETEST from 9/28/202014 Minute Amrap30 Alternating Single DB step ups 50/3510 Handstand push ups30 Alternating db snatches 50/3010 Handstand push ups*if scaling use the same scaling options as you did last timeRead More

Warm up for you final try! Final 5 rep max test. Congrats everybody on your PR’sWod30 Clean and Jerks 135/100lbs *4 Chest to Bar Pull Ups every minutes starting at 0:00.Scaling using bands or ring rows and weight*focus on fast transitions. Weight should be doable fast singles or sets of touch and go depending on...Read More