• WOD Friday 8/4/17

    METCON: 24 min EMOM -5 HSPU -10 Cal Row -10 Power Snatch (75/55) -15 Kettle Bell Swings (53/35) Core: Optional 4 rounds not for time -25 Medball Sit-ups -25 Russian Twists (Courtesy Brandon Parr)

  • WOD Thursday 8/3/17

    METCON: For Time 25 Cal Ski Erg -400m run -50 Double-unders -40 Hand Release Push-ups -30 Wall Balls (20/14) -20 Burpees -10 Box Jumps Overs (30″/24″ -5 Bar Muscle-ups -400m run 25 T2B (Courtesy Brandon Parr)

  • WOD Wednesday 8/2/17

    Strength/Skill: Agility Ladder & Shuttle Run METCON: Squat Clean Ladder * 5 reps at each weight…. If you make it to last bar MAX REPS at that weight! (75/55) (95/65) (115/75) (135/95) (155/105) (175/115) (195/125) (205/135) CAP 11 Core: Optional 4 rounds not for time -1 minute plank -25 Flutter Kicks (Every other equals 1)