Warm-up: Coaches Choice WOD: 4 Rounds 500m Row 25 Goblet Squats, w/slam ball, 50#(40#) 400m Run 25 Hand Release Push-ups 150 Single Unders (that’s right singles, no tuck jumps!) 25 Sit-up Wall ball toss (yup. Sit-up w/wall ball, then toss against wall and catch) We will do this workout in heats of 5. There will be a 3min stagger per heat, so row fast!Read more

Warm-up: Ladder Drills WOD: “SQT” 3 Rounds for time: 10 Ground 2 Overhead, 95#(65#) 200 Yard Shuttle Sprint, 50 yards there and back twice Strength: Ring Dips. Based on your skill level choose one of the following below. 10-10-10-10-10 Rx’d 15-15-15-15-15 Bands 20-20-20-20 BenchRead more

WOD: 20-15-10-5 Thruster, 95#(65#) 400m Run Skill: Turkish get-up If you can do TGU’s do 30(total) of them with weight, increasing every 5-10 reps. If the movement is new to you we will practice first then do 30 reps with PVC/light weight.Read more

Warm-up: Coaches Choice WOD: 5 Rounds for time of: 5 Cleans, see chart 15 Box Jumps, 24″(20″), competition standard 45 Double unders or tuck jumps Max Clean Working Weight >265 225 260-225 205 220-200 185 195-185 165 180-170 155 165-155 135 150-140 115 135-115 95 110-95 75 90-80 65 75-65 55 60-50 45 <50 35 Strength; Dead Lift 10-10-10-10+ Same as yesterday, 2×3 for warm-up, the 4 sets of ten at 40%-60%. 10+ on last set.Read more

Warm-up: Coaches Choice WOD: AMRAP 12min 12 Push-press, 115#(75#) 18 Pull-ups, (12 Chest 2 Bar, must be Rx’d) 24 Squats, (12 One legged squats, must be Rx’d) Strength: OHS 10-10-10-10+ @ 40%-60% of 1 RM Do 2 warm-up sets of 3 reps. The 4 sets of ten should be executed at 40%-60% of your 1RM. OHS last done on 6.25.12 Do 10+ on the last set.Read more