Workout of the Day Deload – Push Jerk (work on technique) Take 90% of 1 RM, then lift 5 @ 40%, 5 @ 50%, 5 @ 60% Met Con: EMOM (12 Minutes): 3 Muscle ups or MU Progressions Cash Out: 800 M run, rest 2 minutes, 800 M run Post your scores to the Whiteboard.Read More

Workout of the Day Deload week Front Squats – 90% of 1 RM, then lift 5 @ 40%, 5 @ 50% & 5 @ 60% Met Con: AMRAP – 21 Minutes 100 M run, 7 HSPU, 14 Pull ups, 21 KB Swings (53/35) Post your scores to the Whiteboard.Read More

Workout of the Day Muscle Snatch Power Snatch Snatch 3 x 3 of each Met Con “Tabata” Mountain Climbers KB Snatches R KB Snatches L GHD Sit ups 20 seconds of work, 10 seconds of rest 8 rounds of each. KB Snatch Demo GHD Sit up Demo Post your scores to the Whiteboard.Read More

Workout of the Day Deadload Week Deadlifts – Take 90% of 1 RM, Lift 5 @ 40%, 5 @ 50% & 5 @ 60% Met Con: DT” – 5 rounds of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Cash Out: 3-4 minutes of DUs; 12 total TGUs Post your scores to the Whiteboard....Read More

Workout of the Day Overhead Squat 3 X 5 Barbell Row 3 X 5 Met Con: 18 Minute AMRAP 200 M Run, 15 Wall balls, 15 Burpees Barbell Row Demo Post your scores to the Whiteboard.Read More

Workout of the Day Push Press 90% of your 1RM, then: 3@70%, 3@80%, 3+@90% Met Con 6 Min AMRAP: 6 snatches (lite) 6 ring dips Rest 3 min then: 6 Min AMRAP 6 snatches (lite) 6 HR push ups Cash Out: Pistols & Double Unders practice for remaining time Post your scores to the Whiteboard.Read More

Workout of the Day Back Squat If you were able to complete the required rep scheme of Back Squats, on 11/08, then take 90% of your 1RM, add 10#, then perform the following reps: 5@65%, 5@75%, 5+@85% WOD 500 M Row, 8 Deadlifts (70% of your 1RM) 12 T2B 4 rounds Post your scores to...Read More

Workout of the Day Clean 15 MInutes to work to a 1RM Met Con 21-18-15-12-9-6-3 Grasshoppers Chest to Bar Pull Ups Grasshoppers demo Post your scores to the Whiteboard.Read More

Workout of the Day Bench Press 15 minutes to find a heavy 3RM WOD 8 Min EMOM: 8 Weighted Reverse Lunges then: for 5 minutes, perform 5 tuck crunches every 30 seconds (see video below) Cash Out: Hamstring raises w/ partner Tuck Crunch demo Post your scores to the Whiteboard.Read More

Workout of the Day Split Jerk work 15 minutes Met Con Power Cleans x 2 (115/85) Push Press x 4 Lateral Jumps Over Bar x 6 AMRAP 20 min Splet Jerk Technique Work Post your scores to the Whiteboard.  Read More