Don’t forget, we now have 6 a.m. on M, W, F! Back Squat Using the same number as the last two weeks (your 90%+10#) perform the following sets: 5@75% – 3@85% – 1+@95% WOD “Nicole” Complete as many rounds in 20 minutes as you can of: 400 meter run Max rep pull ups A really...Read More

Remember, there is no 7 a.m. today!! Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If...Read More

Front Squat Using your 90%, add 10# then hit: 3@70% – 3@80% – 3+@90% WOD 400 meter run KB Swings x 30 400 meter run KB Swings x 30 400 meter run Cash out: 50 weight lunges (use your kettlebell weight)Read More

Overhead Press Using 90% of your 1 rep max, add 5 pounds and complete the following rep sets: 3@70% – 3@80% – 3@90% WOD Hang Power Snatches 95/65 x 10 Bar Facing Burpees x 10 5 rounds Cash out: Box jump overs x 30 Look at Coach Jack’s awesome hip extension!! Great job!!Read More

Back Squat Using 90% of your 1 rep max, add 10 pounds and complete the following rep sets: 3@70% – 3@80% – 3+@90% WOD Muscle ups x 3 (scaled available) HSPU x 6 Pistols x 9 (per leg) 4 rounds Cash out: 100 Double Unders   Muslce up Progressions with Carl Paoli.Read More

Deadlift Using 90% of your 1 rep max, add 10 pounds and complete the following rep sets: 3@70% – 3@80% – 3+@90% WOD A) As Many Reps as Possible in 8 minutes: Power Clean n Push Jerk Ladder 10 Reps 95/75 10 Reps 115/95 10 Reps 135/115 With time remaining Max number of reps at...Read More

Workout 13.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of:150 Wall balls (20 lbs to 10′ target)90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years oldComplete as many rounds and reps as possible in 12 minutes of:150...Read More

Front Squat Using 90% of your 1 rep max, add 10 pounds and complete the following rep sets: 5@65% – 5@75% – 5+@85% WOD Complete as many rounds as possible in 12 minutes of: Shoulder to overhead x 4 (75/55) Sumo DL High pull x 8 (75/55) Front Squats x 12 (75/55) AMRAP 12 minutes...Read More

Overhead Press Using 90% of your 1 rep max, add 5 pounds and complete the following rep sets: 5@65% – 5@75% – 5+@85% WOD Squats x 50 KB Swings x 40 (53/35) T2B x 30 Box Jumps x 20 Pull ups x 10 Run 400 meters Rest 2 minutes Repeat Good job Allen!! XXXXRead More

Back Squat Using 90% of your 1 rep max, add 10 pounds and complete the following rep sets: 5@65% – 5@75% – 5+@85% WOD Thrusters x 10 (75/45) Push ups x 15 DU’s x 30 AMRAP 15 minutes Great shrug and extension on that snatch Ted!!Read More