Strength- Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch 2,2,2,2,2 work by feel, no percentages Wod 13 Minutes- First 60/50 calorie bike buy...Read More

Strength Strict press 5,5,,5,5,5 Same percentage as your squats today Wod 5 rounds 20 Wallballs 20/14lbs 5 Muscle Ups (sub is 5 bar muscle ups====>or 7 chest to bars or ========> 10 regular pull ups or =======> 13 ring rows)Read More

1. Warm-up 3 Rounds :60 Goblet Squat Hold Run 200m 10 GHD Sit Ups 2. Strength 5,5,5,5,5+ 65%, 65%, 65%, 75%, %85 The last set is as many reps as possible… Remember you Number you were using the last 4 weeks (90 percent of your max) automatically add 10 pounds to that number.   3...Read More

Strength Front Squat Light- 4 sets of 10 at about 60 percent Wod 21-15-9 Deadlifts 225/185 (save our backs) Burpee Pull ups *****Sled push/plank holds with a partner*******Read More

Come in, stretch.. bench if you want to, (5 sets of 5)  then……….. Hero Wod Jerry   Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons...Read More

Strength 10 Minute emom complex- start together 2 squat clean and jerks Wod- 4 Rounds 10 Dumbell Thrusters 50/35 10 Toes to bar Run 400M New You Class Strength- Strict over head press Sets up 5 (at least 5, do more if you like) Be sure to do your warm up sets 16 minute amrap...Read More

Strength- Push Jerk or Push press- light weight fast reps, practice rebounding. 7,7,7,7,7 Wod- 5 rounds- 20 minute cap 12 Deadlifts 155/115 8 Hang clean 155/115 12 Hand Stand Push Ups   —- “but i can deadlift more than I can hang clean, do i use two bars?” —- No, your limiting weight will be...Read More

Deload week. Back squats 4×10 at 6o percent Then metcon monday- 10-20-30-40-50 double unders, 7 minute cap Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on. WOD 2- 7 minutes of burpees- every minute on the minute run 100m...Read More

Sunday Funday- Teams of 2 Wod 1- warm up wod- teams of 2 3 minutes amrap- Max reps of thrusters 95/65 4 minute break- write your number of reps down- for every rep completed you can take 1 second off your wod 2 time-   ——-THEN———- 100 DU 80 KBs (53/40) 70 Wallball (20/14) 60...Read More

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