Hero WOD: Arnie For time 21 Turkish Get Ups on right arm 50 KBS 21 Overhead Squats on left arm 50 KBS 21 Overhead Squats on right arm 50 KBS 21 Turkish Get Ups on Left arm. Background: Dedicated to… Read more »
Sunday, May 15th

Hero WOD: Arnie For time 21 Turkish Get Ups on right arm 50 KBS 21 Overhead Squats on left arm 50 KBS 21 Overhead Squats on right arm 50 KBS 21 Turkish Get Ups on Left arm. Background: Dedicated to… Read more »
Conditioning: Teams of 2: For time: (30 min cap) 100 Dual KB deadlifts 70/53 400m run (together) 100 Thrusters 95/65 400m run 100 pull ups 400m run 50 Thrusters 95/65 400m run 50 dual KB deadlifts 70/53 Today’s workout will… Read more »
Weightlifting: Push Press 5×5 Weightlifting – 5 sets of moderately heavy push presses today. Lets start with a weight that is slightly higher than a standard weight we would do in a workout and build across the sets. Conditioning:AMRAP 12… Read more »
Skill: Handstand Walk Skill Work or progressions – ~15 minutes Conditioning: Core WOD: 3RFT 100′ Single Arm Farmer Carry (left) 70/53 25 No-Arm Sit Ups 100′ Single Arm Farmer Carry (right) 70/53 15 TTB Mobility: Shoulder/Pec focused
Strength: Deadlifts – 5×3 at 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 11 4 Thrusters 135/95 8 Hang Power Cleans 135/95 12 KBS 70/53 16 Wall Balls to 12/10′ targets (20/14) Workout – we’re going to be pushing… Read more »
Gymnastic Strength: Strict Pull Up – 1 set matching reps in week 1 followed by 3 sets of 60% that number. Pulling strength – we want to come out with a large set matching what we did in week 1…. Read more »
Strength: Back Squat – 3×5 @ 100% 10RM 1×20 @ 60% 10RM Strength – We’re going to hit 3 working sets with 2 minutes of rest in between, then drop the weight and hit one large volume set. Limit rest… Read more »
Open Gym: Come and join us for open gym from 1000-1200!
Mother’s Day WOD: Performed solo or in teams of 2: 400m farmer carry buy in (53/35) 6 rounds: 12 push ups (or 12 ring row for baby carrier) 12 air squats 12 burpees (or 12 KB deadlifts for baby carrier)… Read more »
Murph Prep #3 ***Optional vest encouraged!*** Buy in: 800m run Then 5 Rounds 10 Ring Rows 10 Dual DB Push Press 50/35 10 Goblet Squats 53/35 Cash out: 800m run We are switching up the movements but still utilizing the… Read more »