Strength: Behind The Neck Snatch Grip Push Press 4×8 Conditioning: 4 Rounds for time (20 min cap) – 400m run, 10 Single Arm DB Push Press (right) 50/35, 10 Single Arm DB Push Press (left) 50/35, 10 Ring Dips. Workout… Read more »
WOD: For Time: 20 min cap20/15 Cal Row10 Hang P. Snatch 115/8520/15 Cal Row9 Hang P. Snatch 115/8520/15 Cal Row8 Hang P. Snatch 115/8520/15 Cal Row7 Hang P. Snatch 115/8520/15 Cal Row6 Hang P. Snatch 115/8520/15 Cal Row5 Hang P…. Read more »
Open Gym – Come join us for open gym from 1000-1200!
Partner WOD: Teams of 2. 8 Rounds of: 25/20 Calorie Row / 15 Power Cleans 115/85 & 10 Bar Facing Burpees. 1 Minute Rest. One partner rows while the other completes Power Cleans/burpees. 1 Minute rest after each round (rest… Read more »
Happy Birthday Coach Chris! Strength: 20 minutes to find 1 rep max Bench Press Conditioning: AMRAP 14 – 5 Dumbbell Man Makers 35/20 10 Toes-to-Bar, 15 Wall Balls 20/14, 25 Double Unders/50 Single Unders DB Man-Maker = 1 Burpee to… Read more »
Strength: Back Rack Barbell Walking Lunge – 4×50′ Strength: For today’s lunges we want to go as heavy as possible with good control. We are looking for the knee to touch the ground briefly, but not shifting weight and supporting… Read more »
Conditioning: 4 Rounds for Time (30 min cap) of: 400m run, 5 rounds of “The Chief” One round of Chief is 3 Power Cleans 135/95, 6 Push Ups, 9 Air Squats. Workout will be one 400m run, 3 cleans, 6… Read more »
Strength: Bear Complex – 5 sets to build to a moderate weight Bear Complex – This can be combined to be performed as a Cluster (squat clean into thruster) plus a back rack thruster (back squat into press), however, we… Read more »
Pulling Strength: 4 setsTempo Ring Rows @ 31X1 – max repsBent-Over Barbell Rows @ 50% bodyweight – max repsRest 90s Note: Combining a controlled, body weight pulling movement with a weighted, isolated pulling movement. We expect the reps to drop… Read more »
Hero WOD: LukeFor Time400m Run15 Clean and Jerks 155/105400m Run30 Toes-To-Bar400m run45 Wall Balls 20/14400m Run45 Kettlebell Swings 53/3540m Run30 Ring Dips400m Run15 Barbell Lunge 155/105 (athlete’s choice)400m Run Background: Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1,… Read more »
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
