WOD “Dune Buggy” 5 Rounds: 5 Unbroken Strict Presses 15 Calorie Row 25 Sit-ups Rest 1:00 between rounds. Athletes choose Strict Press load. COMP WOD 1. Conditioning 5 Rounds for time of: 5 Unbroken Strict Press – as heavy as possible 20/15 cal Row ... Continue Reading

WOD “Cindy” 20 min. AMRAP of; 5 pull ups 10 push ups 15 squats COMP WOD 1. Conditioning 10 min. AMRAP of; 50 double unders 21 box jumps 24/20 15 c2b pull ups 2. Strength Front Squat 5 set of 5 3. Gymnastics 5 sets of max reps in :30 second, re... Continue Reading

Rest Day.

WOD 5 rounds; 10 power cleans 135/95 10 burpees COMP WOD 1. Conditioning “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees 2. Strength 4×10 Back Squat, climbing 3. Rowing 9×1:40 on, :20 off (2 min rest after round 5) Record meters for ea... Continue Reading

WOD 15 – 10 – 6: Thrusters (165/115)  *we’ll note percentages to use on board Muscle-Ups or ring dips COMP WOD 1. Conditioning 15-10-6 reps for time of: Thrusters (165/115) muscle-ups or ring dips 2. Snatch A. Quickly work up to a heavy single ... Continue Reading