HERO WOD “Jack” 20 min AMRAP 10 push press (115/85) 10 KBS (53/35) 10 Box Jump (24/20)  Read More

STRENGTH: (20 minutes) DL 3×4 @ 80% 3×3 @ 90% MetCon: For Time 7-6-5-4-3-2-1 Thrusters (115/75) 1-2-3-4-5-6-7 Burpee Pull ups  Read More

STRENGTH/SKILL Dev: 1 Snatch Balance + 1 Drop Snatch @ 50% of 1rm snatch- work on technique 1-1-1-1 1 hang power snatch + 1 hang squat snatch 1-1-1-1 *work up to heavy complex without compromising technique MetCon: For time 500 m row 100 sit ups 100 air squats 100 push ups 100 DU/200 SURead More

STRENGTH: 14 minutes Front Squats 3×4 @ 90% MetCon: 6 Individually timed rounds with exactly 30 seconds of rest in between with running clock 16 WB (20/14) 8 C2b pull ups/pull ups/ring rows 4 HSPU @ deficit 200 m sprint *score =total time to complete  Read More

STRENGTH: (17 minutes) Push Press 4×3 @ 90% MetCon: 11 minute AMRAP 21-15-9 GTO (95/115/135;65/75/95) increasing load Box Jumps (24/20) K2E *AMRAP GTO (155/115) with remainder of time        Read More

STRENGTH/SKILL: 50 Strict HSPU MetCon: 10-8-6-4-2-4-6-8-10 Power Cleans (115/75) 20 DU/40 SU between each round  Read More

STRENGTH: (12 minutes) Back Squats -e3mom 4×3 @90% MetCon: 3 RFT 20 kb Thrusters (35/18) 15 DL (225/155) 5 bar muscle ups/10 c2b/15 pull ups 400 m run        Read More

Partner MetCon:FOR TIME   100 Partner WB-alt (20/14)   10RFT-partner tag in each round 10 hang power snatch (75/55) 20 lateral over the bar jumps   100 Partner WB-alt (20/14)Read More

Skill Development: (12 minutes) C & J T2B Burpee efficiency MetCon: *with a running clock complete Open WOD 13.4 7 Min AMRAP 3-6-9-12-15-18.. Etc of: C & J (135/95) T2B @ 10 minutes Open WOD 12.1 7 min AMRAP Burpees          Read More

STRENGTH: 16 minutes FRONT SQUATS 4×3 @ 90% MetCon: *4 individually timed rounds with exactly 1 minute rest between rounds. Score is your slowest round. 5 over the box-box jumps (30/24) 10 KB Snatch (53/35) 15 pull ups 200 m Sprint      Read More