3 Rounds: 400m Run 12 Deadlifts (245/165) 15 Box Jumps (30/24) Or 3 Rounds: 400m Run 12 Deadlifts (205/145) 15 Box Jumps (24/16) Mobility WOD: Posterior Chain Floss Plus- do the posterior chain floss on the posters, 30 reps each side. Then maintaining the same position, cross the non banded leg over and in front […]

Push Press 5-4-3-2-1followed by… Every 3:00 x 4 Rounds 20 Jumping Lunges 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds Mobility WOD:  Shoulder Primers for Push Press Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at 90 degrees(flexion).  Allow […]

Mobility Day: Come improve your squat at 5:30pm by mobilizing the lower leg. Be sure to attend one of the open gyms at either 5:30am or 5:30pm.

“Undertow” 5 Rounds: 200 Meter Run/Row 30 Double Unders/ 60 Singles 9 Hang Squat Cleans (115/80)   Mobility WOD: Forearm and hand smash Barbell Forearm Smash: Lie on your side with the fat end of the barbell just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up […]

“Eighteen Wheeler” AMRAP 18: 18 Calorie Row/ 200m Run 15 Wall Balls (20/14) 12 KB Snatches (55/35) 9 Toes to Bar/Wall Ball Sit-ups Post scores to comments. Mobility WOD:  Neck and Trap Smash Spend 5-8 minutes mobilizing your neck and upper traps. Start by lying on your back with a lacrosse ball where your neck and skull meet. […]