Today

• 9/20
• Warm Up:
• 1 mile run
• Practice:
• HSPU 
• WOD:
• 20min AMRAP
• 10/10 KB Clean + Reverse Lunge **(10 each leg - no alternating)
• 20 Push Ups
• 8/10 Cal Assault Bike
• 20 Hollow Rocks
• 10/10 KB Push Press **

09/19/2019

9/19Warm Up:Coaches CallStrength:Front Squat6x5WOD:400m Run3 Rope Climbs20 DB Front Squats4RFT

09/18/2019

Warm up:"Annie"50-40-30-20-10DU's Sit UpsPractice:Thrusters and Pull UpsWOD:"Jackie"1000m Row50 Thrusters (45#)30 Pull Ups

09/17/2019

9/17Warm Up:Coaches Call MobilityStrength:Barbell Cycling - EMOM (or close)7 Hang Squat Cleans + 1 Push Jerk6 Hang Squat Cleans + 2 Push Jerksetc...

09/16/2019

Warm Up:100m Jog5 inchworms 10 perfect Lunges15 Hollow Rocksx2WOD:30 DB Walking Lunges20 Push Ups25 TTB30 Wall Ball4 RFT

09/14/2019

Warm Up:Games - Coaches CallStrength:OH Squats Work up to moderate set of 52018 Games WOD 18.3WORKOUT 18.32 rounds for time of: 100 double-unders...

09/13/2019

Warm Up:100 Single Jumps10 PVC OH Squatx36/6 SA DB OH Squat12/9 Calories on Assaultx31min L-Sit20 Sec HS Holdx3WOD:27-21-15-9Wall BallBox JumpsDB...

09/12/2019

Warm Up:Mobility - Coaches CallStrength:3 Super SetsMax Bench PressMax Strict Pull Ups2 mins restWOD:200m Run20 TTB10 Clean and Jerks100m Farmers...

09/10/2019

Warm Up:Coaches CallStrength:Deadliftheavy set of 2WOD:30 DU's15 Push Ups15 Pull Ups 100m Sprint15min AMRAP

09/09/2019

Warm Up:Job Block with MBActive MobilityPartner WOD:3,6,9,12,15...Row for CaloriesBall SlamsDB ThrustersYou go I go...25min AMRAPFinisher:4 minutes...

09/07/2019

Ken Williams Birthday WOD77 box jumps77 KB swings77 push ups77 squats77 wall balls77 sit ups77 deadlifts, 95 lbs

09/06/2019

Warm Up:Coaches Call15 minsSkill:Rope ClimbsWOD:400m Run20 Bar or Ring Dips10 TGU3RFT

09/05/2019

Warm Up:9 min - on the minute - for qualityHollow Hold HS Hold with Taps or Push Up Hold with TapsGHD Static HoldStrength:Snatch ComplexSnatch...

09/04/2019

Warm Up:5 Inchworms with 5 strict Push Ups10 Perfect Lunges50 m Walking lunges50m Jog Backwardsx2Strength:Front Squat Heavy set of 2WOD:5 KB...