STRENGTH: (24 Min) Squat Snatch 3-3 @ 60 % 2-2-2 @ 70% 1-1-1-1 @ 80%+ *Work on technique over load *When Complete utilize remainder of time to complete 5×10 band pull apart + 5×5 Sotts Press MetCon: 7 Min AMRAP 9-15-21 Back Squat (135/95) Strict Pull Up/Ring Rows *with remainder of time max effort KB...Read More
STRENGTH: (9 MIN) EMOM STRICT PRESS 6X2 @ 80% REST 2 MIN AND THEN… 1 X ME @ 70% MetCon: For Time 800 m row or run 40 squat cleans (95/65) 800 m row or run *If you started with row, end with run. If you started with run, end with row. *Every time you...Read More
STRENGTH: (12 Min) E2MOM Front Squat (13×1) 3 second pause squat 6×2 @ 85% across MetCon: For Time 18-12-6 DL (255/175) HRPU @ deficit @ 6 Minutes For Time 40 KB Swings (53/35) 100 DU/300 SU 40 KB SwingsRead More
VETERANS DAY WOD: Three Wise Men Help us come celebrate Veterans Day. We will be hitting a WOD in honor of the men and women who protect our freedoms. All veterans are welcome to attend free of charge as we sweat together to raise awareness toward the obstacles our veterans face when returning from combat. “Jeremy” Complete...Read More
STRENGTH: (20 Minutes to complete) Strict Pull Ups 8×5 Strict T2B 8×5 MetCon: (Partner WOD) 15 Minute AMRAP 5 Power Snatch (115/75) 20DU/20SU *One partner works while the other rests. Count total number of rounds.Read More
STRENGTH: (20 Minutes) Power Clean (work up to a heavy TnG double) 2 setsx5rep 3×3 5×2 MetCon: 4RFT 7 Front Squats (155/115) 7 HSPU 1 Farmer’s carry (53/35) *Farmer’s Carry to end of driveway and backRead More
STRENGTH: (20 Minutes to Complete) Strict Press 6 x 3 @ 80% 1 X ME @ 60% MetCon: For Time 1000 m Row 30 KBS 30 Box Jumps 30 WB 30 DU/60 SU 30 Burpees * Team Relay. All members of each team must complete entire WOD. Once first team member is off of rower...Read More
