09/14/2019

• Warm Up:
• Games - Coaches Call
• Strength:
• OH Squats 
• Work up to moderate set of 5
• 2018 Games WOD 18.3
• • • • WORKOUT 18.3
      • 2 rounds for time of:
      • 100 double-unders
      • 20 overhead squats
      • 100 double-unders
      • 12 ring muscle-ups
      • 100 double-unders
      • 20 dumbbell snatches
      • 100 double-unders
      • 12 bar muscle-ups
      • Time cap: 14 minutes

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...

09/03/2019

Warm Up:Mobilize what hurts from "7"Coaches Call FunStrength:Strict Seated DB Press5x5WOD:400m Run25 Ball Slams25 Push Ups25 Squats 4RFT

09/02/2019

Class at 9 today"The Seven"Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to elbows245 pound Deadlift, 7 reps7...

08/30/2019

Warm Up:Coaches Call - funStrength:Squat Snatchwork up to clean set of 3WOD:300m Row15 Snatches (light)15 T2B15min AMRAP

08/29/2019

Warm Up:400m RunMax L-Sitx3Strength:Bent Over Row 10/10Weighted Glute Bridges 5-104 setsWOD:1 minute stationsAssault BikeSki ErgRope WavesSledge...

08/28/2019

Warm Up:500m Row 80-85% x2Strength:Clean & JerkHeavy set of 2WOD:30 Ball Slams20 Burpees over Bar10 Power Cleans3RFT