Sunday Funday- Scaling is not a crime. Get to the gym, run a mile slow, get your bar ready and we will start at 10:20 25 Minute Partner Wod-very few people should be going rx on this. Split the work however you want. 60 Deadlifts (135 / 95lb) 30 Burpees 60 Front Squats (135 /...Read More

8am Endurance – 200,200,400,400,800,800,400,400,200 9am Mobility 10am Partner Chipper 30 minute cap 100 Wall Balls 90 KB Swings 80 Burpees 70 air squats 60 Cal rower 50 Cal Bike 40 Snatches 95/65 30 ski erg cal 20 Clean and jerk 135/95 10 Man makersRead More

Warm Up 5 Rounds 5 pull ups 10 push ups 15 squats Strength- Front Squat 7,7,5,5,3,3 add weight each time Wod 16 Minutes 10 Deadlifts 225/95 10 HSPU 25 doubles (Have to practice, open is coming) Run 200mRead More

Warm up- 800 meter sandbag run with a buddy 40 1 armed OHS with a light dumbbell Strength Snatch emom 10 minutes 3 power snatches or 3 full snatches or any combo.. every rep from the ground Wod- 16 Minutes 20 Slam balls 20 Sit ups 1 Heavy Farmer Carry to the end of the...Read More

Warm Up- Partner Bike 10 minutes switch every minute Strength- Push press- Dip and Drive 5,5,5,5,5 Wod- 16 Minutes 5 Power cleans 185,135 1 Sled push 1 rope climb (Add 2 Power Cleans every round) Round 1=5 Round 2=7 Round 3=9 Round 4=11 and on and on and on……Read More

Warm up 4 rounds 10 push ups 10 pull ups 10 squats 10 cals Strength- 10 Minutes emom 1 power clean, 2 front squats, 1 shoulder to overhead Wod- 6 Rounds 10 Front rack lunges IN PLACE with barbell 155/105 (if the barbell isnt working out, use Dumbbell, if thats not working hold dumbbells at...Read More

Warm up- 2 rounds 10 push ups 10 pull ups (strict if possible) 15 air squats or start your empty bar warm up squats Strength 5 sets of 7 Back squats Add weight each round, set a goal of 80 percent of your 1 rep max Strict 20 minute cap- Starting the wod at :35...Read More

Strength, Endurance, Body-weight 12 minutes at each station Station 1 Row and Bike Set your rowers and bikes back to back- One partner on the rower and one on the bike On 3,2,1 go both work for 1 minute Rest One Minute and switch machines Repeat- It will be 3 intervals each on each machine...Read More

WOD First today 10 Minutes to stretch and warm up get equipment out Open Wod 15.3, Max effort today. 14 Minutes Amrap 7 Muscle-Ups (Sub 7 bar muscle ups, 12 pull ups, or 15 Rings Rows) 50 Wall Balls (20/14 lbs) 100 Double-Unders (200 singles) Additional work if you want it 8×100 M sprints, (Go...Read More

Warm up- Bike 10 minutes with a buddy.. minute on minute off 40 OHS with a pvc Go get a bar set up for back squats, do a few sets with an empty bar.. then some with light weight, then start your sets 4,4,4,4,4+ Same as Monday, Last set is 4 plus Partner Wod!!!!!!!!!!!!! We...Read More