MetCon: 2015 Brevard Open WOD 15.2A 12 Min ME Cal Row *elite/masters/intermediate- every 2nd min complete 10 burpees *novice- every 2nd min complete 6 burpees STRENGTH: (12 minutes) Bench Press 4×4 @ 75-80%Read More

STRENGTH: (16 minutes) Back Squat 5-3-3-2-2-2 MetCon: For Time 18-15-12-9-6-3 OHS (75/55) Box Jumps (24/20)Read More

STRENGTH: (20 minutes) Establish: 3RM push press 2RM push jerk 1RM split jerk STRENGTH 2: (10 minutes) Establish: 3RM Thruster MetCon: 8 min AMRAP 5 T2B 10 KBS (53/35) 15 air squatsRead More

BARBELLS FOR BOOBS 10AM-1PM BRING A FRIEND!!!! 🙂Read More

MetCon: “Holleyman” 30RFT 5 WB (20/14) 3 HSPU 1 Clean (225/145) *30 min cut offRead More

MetCon 1: (18 minutes) 2 x 500 m row @ ME *rest between sets as needed MetCon 2: 9 min AMRAP 12 KBS (53/35) 12 Box Jump Over (24/20)Read More

STRENGTH: (22 minutes) Split Jerk 2-2-2-2 @ 85-90% Strict Press 2-2-2-2 @ 85-90% MetCon: 5RFT 9 K2E 6 DL (225/155) 3 Deficit HSPU (6″/3″)Read More

STRENGTH: (20 minutes) Back Squat: 4-4-4-4 @ 75-80% MetCon: For Time 50 DU (3:1) 10 Burpee pull ups 50 DU (3:1) 20 Burpee pull ups 50 DU (3:1) 30 Burpee pull upsRead More

STRENGTH: (20 minutes) Snatch balance 5-5-5 @ 50 % of OHS OHS 5-5-5 @ 70 % MetCon: 3RFT 5 squat clean thrusters (135/95) 200 m run Immediately followed by: 3RFT 5 squat cleans (185/135) 200 m runRead More

Partner MetCon: For Time Buy in: 75 burpees (both partners may work at once and split reps) Then.. 20 Rounds of (alternating rounds- partner must complete full round) 5 STO (95/65) 5 SDHP (95/65) Cash Out: 75 Burpees (both partners may work at once and split reps)Read More