Warm up- 1000m row Strength- 10 minute emom 2 hang power snatches from the knee Wod 800m run buy in Then 5 Rounds 15 Power Snatch (75/55) 10 Toes to BarRead More

Strength Back Squat 3,3,3,3,3+ 70%,80%,80%,85%,90% You need to warm up before these sets… if you don’t go all out on your 3+ set you are cheating yourself… and the universe.   Wod- 5 rounds for time (we are time capping this, but we are not telling you the time cap) 20 wall balls 15 burpees...Read More

8am- endurance- Pin the tail on the donkey- for time 9am- mobility- potato sack races 10am- Wod- 100 mile partner carries- switch anytime, must also take a wall ball with you 11:30 Mystery Wod 12:30 Competition practice with special guests Peyton Manning and John Elway     Its April 1st right?Read More

Warm up… light row… 750 meters Strength- Deadlift Same Percentages as all the other lifts this week Wod- FRAN FRIDAY!!!!Read More

warm up- mile run or 1600 meter row Strength- Bench 5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent******* Wod “Elizabeth” Clean 135/95 Ring Dips 21-15-9 reps, for timeRead More

Warm up running intervals Run 400- rest 1:1, 4-5 rounds- add a round from where you were last week Strength-Time to reset and review all your lifts Snatch- 10 minutes to warm up then 10 minute EMOM 2 Power Position snatches- add weight as you go.. nothing ugly– work on form– if you can full...Read More

Warm up 30 second bike intervals- teams of two or three- get through 8 intervals. Strength- Strict press- warm up those shoulders before jumping into this 5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent******* Wod- “Diane” Deadlift 225...Read More

The open is done, time to get back to regular training. Warm Up- Teams of 2 or 3 rowing intervals- 8 intervals per individual. Row 30 seconds, hop off the rower, let the next person on and keep cycling through. Strength: Back squat Warm up and then start your first set of 5 at 65...Read More

Warm up- 4×400 meter run.. its nice out.. go run Strength- Bench 4-4-4-4-4- Wod 4 rounds 21 Kettlebells 25 doubles Run 400M  Read More

Warm up- 400 repeats- 3-4 rounds. 1:1 work to rest Strength- get warmed up with an empty bar Snatch complex Emom- 10 minutes Advanced-one hang squat to one hang power to OHS Intermediate-2 hang power snatches + over head squat ONLY IF YOU CAN OHS TO DEPTH WOD- 3 Rounds- 20 snatches at 115/75 16...Read More