1.  METCON 25 Burpees 25 Power Cleans, 135/95 25 Burpees EMOM complete 7 Wall Balls, 20/14 This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.   20 min max 2.  Skills EMOMx15: […]

1.  Metcon “Open 12.3” AMRAP 18: 15 Box Jumps, 24/20 12 Shoulder to Overhead, 115/75 9 TTB 2.  Skill Work EMOMx12: Odd:  3-6 Squat Therapy Even:  3-6 Muscle ups or dips Affiliate Cup: The Wyoming Affiliate Cup is this Sat. Who is the fittest gym in Wyoming? We will be taking 6 of our fittest […]

Striking!!!!!

1.  Metcon 4 RFT: 12 C2B 9 Deads, 185/135 6 Hang Power Clean, 185/135 3 Jerks, 185/135 2.  Skills 30 Strict C2B Pull ups – Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing […]

1. Metcon AMRAP 7 of: up ladder by 3’s of: Front Squat, 115/80 Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes. 2. Snatch Technique A.  Work up to a heavy single Snatch Grip Push Press + OHS from […]