2 Rounds 200M Run 8 Jump Squats 20 push ups 12 Hip Circles Each Leg/Way ST: Bench 5X5 80% Wod 0 to 4:00- minutes Max calls on the bike4:00 to 7:00 Max reps Power clean7 to 10:00 rest10:00 to 13:00- Max bike cals 13:00 to 16:00 Max Reps Hang squat clean (115/85) 16:00 TO 19:00...Read More

Warm up“Teamed Up Tuesday” 3 Rounds 200m Partner Run w/Wallball 12 Partner Wallballs 6 Synchro Burpees 6 Pull UpsGet your bars ready and get a few clean and jerks.Teams of 3! DO NOT PANIC, this is not a crisis situation. If you are on a team and you each have to scale a little different,...Read More

Warm upSamson Stretch down and backInch worms down and backBurpee Broad Jumps Down and back20 Cal BikeStrengthPush Press 5-5-3-3-3-2-1 75%-80%-85%-90 %18-12-10 Ring Dip Pistols (18 each leg, 12 each leg, 10 each leg)sit ups 200m Run TO START AND Between Each Set AND At The EndRead More

Sunday Funday Partner ChipperCan you finish in the 35 Minute time cap?100 wall balls (30/20)100 Burpees100 Cal Row100 Slam Balls over the shoulder (as heavy as possible)100 Weighted walking lunge steps with two dumbbells 100 DB snatches100 Goblet squats with KBRead More

Endurance option 1 8 or 10 400m sprints, 90 seconds break betweenOr Endurance option 2 since nobody talked it last week25 Mintues of partner sled push. Each down and back counts as 1 point. Guys use a 45 pound plate, girls empty sled. Who will set the gym record9am Mobility This is hero wod dedicated...Read More

Run on time today, no dilly dallying. A lot of work to doWarm up100m Run 10 Push Ups 10 PVC OHS In Rig Slow and controlled10 PVC Around The Worlds Strength warm up-3 rounds, 1 fast round together 2 on your own7 Snatch grip high pulls 7 Power position power snatch7 Hang position power snatches7...Read More

Warm Up200m Row 10 Lunges 30 PVC pass throughs 10 Lunges 200m rowStrength-Strength warm up 3 rounds, 1 as class then 2 on your ownEmpty bar7 Strict press7 push press7 Push Jerks7 split jerkTHENSplit Jerk 3-3-3-2-2-1-1-1 70%-75%-80% Wod For Time: 30 DB Snatches (RX70/50 INT-50/35 BEG-35/25) 15 Burpee Box Jump Overs (RX-30/24 INT-24/20 BEG-20/18) 20...Read More

Weight vest Wednesday. Don’t forget to purchase your amazing Train Harder patches. Only 25 available $9. Warm Up2 Rounds 12 PVC Good Mornings 10 Cossack Squats 8 PVC Pass Through 6 Ring Rows Strength-2 Rounds Empty bar or light weight to get warm10 clean grip high pulls10 power position power cleans10 hang position power clean10...Read More

Warm up2 Rounds 10 Air Squats 6 Burpee Broad Jumps 10 Kip Swings 6 Cal Bike Skill- 15 minutes double under practice or if you have your doubles-take attempts at max unbroken double under, write score on the board OR if you have 100 unbroken doubles go for max unbroken TRIPLE unders.Wod “Nicole” 20 Min...Read More

Warm up Group Dynamic Warm Up- 2 Rounds Air Squats Hip Circles Duck Walk Arm Up/Downs Across Body Swings Strength-take 3 or 4 sets to build to your working weight of 80 percent, practice the timing of the tempo. Tempo Front Squat 5 sets of 2 3 Seconds Down 3 Second Held in the BottomDrive...Read More