WOD: 1 min max reps of wall ball 1 min max reps of double unders 400 m run 3 rds *Score = time in seconds – total reps (low score wins) Strength: 10 min to get max squat clean If it is raining or snowing we will do Fran Sliders (if just cold we will […]

1.  Metcon AMRAP 15: 9 Deadlifts, 225/155 12 Med ball throws (lay on back and throw ball to ceiling) 15 Box Jumps, 24/20″ 2.  Skills Hang Snatch, 10 x 2 at 65-75% – be fast under the bar.     Don’t forget about Striking class tonight @ 6:30pm!!

Lets honor all of our VETS today!!! V-ups x 75 Elevated push-ups x 50 (feet elevated) Two mile run Squat cleans x 25  105/155

Teams of 2: 6 min AMRAP; Partner A: Amrap KB Snatches @ 55/35 Partner B: Perform 7 burpees when Partner A completes 10 Snatches *Switch exercises after 3 min 30 sec rest 6 min AMRAP: Partner A: Amrap of Wall Balls 15/20 Partner B: Perform 7 push ups when Partner A completes 10 WB *Switch […]

WOD “Diane” 21-15-9 Deadlift (155/225) Handstand Push up *GLORY BOARD wod day 2….Challenge yourself. SKill EMOM for 15 min: 1-2 strict Pull ups + 1-2 strict ring dips + 1-2 kipping pull ups + 1-2 kipping ring dips Looks like: 2 strict pull ups, 2 strict ring dips, 2 kipping pull-ups, 2 kipping ring dips. […]