Today

• Warm Up:
• Group Pick
• Partner WOD: 
  Run 400m
  20 overhead squats (135/95lb)
  15 synchro burpees
  Run 400m
  30 power clean and jerks
  15 synchro burpees
  Run 400m
  40 front squats
  15 synchro burpees
  Run 400m
  50 deadlifts
  15 synchro burpees
  *partners run together and do burpees synchronized. On barbell movements, one person works a time.
  

01/17/2020

1/17/2020Warm Up:Coaches CallStrength:Strict Press 5x5WOD:250m Run, Row or Erg2-5 Squat Snatches6 Rounds - 1 min rest between roundsgo up in weight...

01/16/2020

1/16/2020Warm Up:20 Squats20 Alt Pistols30-45 Set Wall Sit with KB15min WOD:100m FR Farmers Carry40 Ball Slams40 Lateral Hops Over Ball100m...

01/15/2020

Warm Up:10 MB Cleans15 Banded Pull Side Plank (each side)30 Sec Hollow Holdx3Partner WOD:**800m Run Togetherthen - 5 rounds each, I go, you go:5 Power...

01/14/2020

1/14/2020Warm Up:Coaches Call Warm Up for Lift -Pause Split Jerk + Split Jerk - pause at bottom of first rep splitwork up to moderate weightWOD:2...

01/13/2020

Warm Up:5 Pull Ups + 10 sec chin up hold8 Barbell Rows with Pause at top10-15 Banded Lat Pull Downs4 roundsWOD:4 Burpee Pull Ups (4 MU's Rx+)8 Box...

01/11/2020

Aleisha's Birthday WOD:            1-7-8484 Burpees as a groupthen:10 Deadlifts10...

01/10/2020

Warm Up:Banded HugsBanded Lat Pull DownHollow RockInchworm with DB'sPractice:Skin The CatsWOD:30 Cals Assault Bike30 Wall Ball30 GHD Sit Ups30...

01/09/2020

Warm Up:1 min eachPlank Push UpsKB Front Rack Single KB Slow Squats (30/30)DB Death MarchPartial Turkish Get Up (30/30)3 roundsStrength:Bench Press...

01/08/2020

Warm Up:3 Inchworms6 MB OH Alt. Rvs Lunges9 MB Push Ups (3/3)12 MB Kneeling Chops12minsStrength:3 Power Cleans + 3 Split Jerkswork up to heavy...

01/07/2020

Warm Up:30 secs Hand Stand Hold20 Single Leg Bridges 10/1020 Side Plank Powell Raise 10/103 setsWOD:100 Air Squats80 Mountain Climbers60 Alt DB...

01/06/2020

Warm Up:12min EMOM1. 7-10 Strict Toes to BAr2. 10-20 Leg Lifts over KB3. KB Front Rack WalkStrength/Practice:ThrustersWOD:15 Push Ups50 DU's15...

01/04/2020

Warm Up:Coaches CallPartner WOD:800m Run together50 Power Snatches (65/95)800m Run100 Wall Balls (14/20)800m Run50 Burpee Box Jump OversFinisher:Group...

01/03/2020

Warm Up:8 Push Ups9 Knee Tuck with Clap10 Good mornings (Banded)4 Rounds Strength:8 Strict Press9 K2E10 Good Mornings (with Press Bar)4...