Strength Front squats, No percentages today. Heavy 5’s, go by feel….. same weight each set once you are warmed up. 5,5,5,5,5 Wod- 13 minutes Front squat Pull ups Ladder format. 1,1,2,2,3,3,4,4,and on and on and on.. *****Run 100 meters between every round******   Don’t forget about our beach weekend!! May 20 & 21 beach wods!!...Read More

Strength- Strict Press 5,5,3,3,1 Take 10 minutes to warm up for snatches in the wod Wod 5 Rounds 9 full snatches 20 Double unders (60 singles)Read More

Strength- Deadlifts 5,5,3,3,1+ 70%,75%,80%,85%,95% Wod- 21 Deadlifts 225/155 Run 800M 15 Deadlifts Run 600m (end of the sidewalk where the sidewalk meets Byrd Street 9 Deadlifts Run 400MRead More

Warm up. 10 minutes of double under practice Strength 10 minute emom. Everyone starts together. 2 full snatches…Or  2 power of you’re new. WOD. 13 minute ladder. Thrusters 95/65 Burpees 1,1,2,2,3,3,4,4,5,5….. And on and on.Read More

Strength Back Squats- Warm up properly please 5,5,5,3,1+ (base these percentage off of 90 percent of your one rep max) 60%.70%,%75,85%,95% Wod 3 rds 30 Cal. Row (or 23/20 cal bike or 600m run) 15 Power Cleans (185/125)  Read More

Strength-front squat 3-3-3-3-3   Wod 1 7min AMRAP: 3 Snatches 155#, 20 Double Unders Wod 2: For Time: 1000m row, 10 HSPU, 20 pull-ups, 30 sit ups, 40 doubles    Read More

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