01/18/2019

Work on a weakness not a strength but a skill or technical move for 20 minutes. WOD 9 Min AMRAP 3 Squat Snatches 155/105 9 Wall Balls 20/14 Scaling will be posted on the board....

01/17/2019

KORWOD   Tabata Hollow Hold 1 min rest Superman 1 min rest Wallball Sit-ups WOD 15 Min AMRAP 5 Clean and Jerks 165/115 10 Pistols 15 HSPU 2 Rope Ascents Scaling will be posted on the board....

01/16/2019

Strength: DEADLIFT 10-8-6-4-2 Increase weight each round.  For Time WOD: 3RFT 15 Burpees 20 Cal Row 50 DU Scaling will be posted on the board...

01/15/2019

FOR TIME: 30 T2B 30 Front Squats 95/65 20 C2B 20 Thrusters 95/65 10 Bar MU 10 Clusters 95/65 Scaling options will be posted on the board.  ...

01-14-2019

Strength: Take 15 minute to work to heavy 1 rep snatch. then GO down to 80% of that and hit 1 emoom for 10 Minutes. WOD: 8 Min Amrap 10 Box Jump Overs 15 KB Swings 53/35 10 S2O 115/75...

01-11-2019

Mary 20 min AMRAP 5 HSPU 10 Pistols 15 Pull-ups...

1/9/20

Strength  20 minutes to work in power cleans  work to a heavy 3 rep heavy 3 rep must be completed in 1 minute WOD 10 min amrap 30 DU 15 DB Thrusters  1 rope ascent...

01-09-2019

Strength Jerks from off the Jerk Blocks For Time: 10-8-6-4-2 Front Squats Add weight each time only if its only 5 pds Example: 135-165-185-195-200 time 6:20...

01-08-2019

Gymnastics Practice   Wod Every 3 minutes for 30 minutes  10 push-ups  200m run 10 push-ups...

01/03/2019

Strength 20 min Push Press Workup to solid 3 rep 3 RFT 5 MU 10 Squats Cleans 135/95 20 Box Jumps 24/20...