WOD 3 RFT: 15 Wall Ball (15/20) 20 KB snatch (10 each arm) 35/55 400 meter run Strength Back Squat 10×3, across Barbel Work 1. Clean Complex Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single 2. Jerk Complex Push Jerk from behind the […]

Wod  21-15-9 Power Clean, 155/105 Bar Facing Burpee Strength Squat – 8 x 4 (across) Barbel work Power Clean – 1RM    

Rest day!!  Gym Notes You may have noticed we started putting strength and skill work after the METCON.  We think these are VERY important and recommend each of you to take time to complete all that is programmed, however we also understand everyone’s Goals are different and everyone should get what they need out of […]

3 Rounds For Time 10 push press (75/105) 10 Box Jump, (24/30) For time: 100-80-60-40-20 Double unders 25-20-15-10-5  med ball sit ups Skill – 10-15min Practice anything HANDSTAND – holds, walks, push-ups, wall climbs etc.

Wod- For Time 30-20-10-5 of: C2B Pull ups Thrusters, 95/65 Strength 6 x 6 Back Squat (across) Oly Work Snatch A. Snatch Grip Push Press, work up to a heavy single B. OHS, work up to a heavy single C. Snatch Balance, work up to a heavy single D. Snatch, work up to a heavy single […]