Mobilize, then: 2 sets of: :30 sec side plank (each) 12 goblet squats w/kb 12 push-ups A) 3 rounds not for time 5-8 strict pull-ups 5-8 strict hspu 20/15 assault bike cals B) 4x4 back squat *2-3 sec descent, 1 sec pause in bottom @65-70% C) 3 sets: 10 T2B 8 line farmers carry (heavy) [...]

Mobilize, then: 2 sets of: 5 inchworms 5 btn press in ohs position (barbell) :30 sec plank A) 3 sets of: 3 position snatch @45-50% (Hip, kneecap, floor) * focus on position Every :90 sec for 15 min (9 sets) 2 snatch without moving feet *start at 60% and build up to 75% B.) 3 [...]

News Years Day hours 10am-3pm open gym! *special New Year’s Day WOD! Mobilize, then: 2 sets of: 15 cal assault bike 20 shoulder taps (push-up position) 10 t2b 20 kB swings A.) 5x3 deadlift *squeeze flutes and hold 2 sec at top of each rep B.) 3 rounds for time of: 500 m row 20 [...]

Mobilize, then: 2 sets: :30 sec side plank (each) 15 kB swings 5 box jumps 10 band pull a parts A.) Tabata Strict pull-ups * rest 1 minute Tabata assault bike * rest 1 minute Tabata sled push (pick weight) *rest 1 minute Tabata farmers carry 70’s/55’s B. 3 sets: (alt between) 12 hip extensions [...]

Mobilize, then: 2 sets of: 5 push-ups 5 inchworms 10 step back lunges 10 ring rows A.) spend 15 minutes building to heavy set of 3 thrusters B.) with a running clock: 4 min amrap 40/30 cal row 30 wall-balls 15 hspu (Strict for adv) 10 deadlifts 275/165 *rest 2 minutes At 6:00 min mark: [...]

Mobilize, then: Monday we will do this: if you can’t do it Monday do it today! “12 days of Christmas” 1)rope climb 2)mu 3)power snatch 4)ohs 5)power clean 6)front squat 7)deadlift 8)dips 9)t2b 10)step back lunges 11) burpee over 60’ soft boxes 12) 1200 m row *rx 115/75 If doing this Monday, do the following [...]

Announcement: Holiday hours- Christmas Eve (Monday 24th) 7:00a-1:00p Christmas Day (Tuesday 25th) closed Normal hours resume Wednesday! “12 days of Christmas” wod will be planned for Monday if your around! I will post it for Friday as well if you would like to get it in before Monday! Mobilize, then: 2 sets of: Banded good [...]

Mobilize then: W/empty barbell 5 hang snatch pulls 5 snatch press behind the neck 5 ohs 5 snatch balance 5 full snatch from below knee A.) take 15-20 minutes to build to A 1rm snatch B.) 3 rounds for time: 15/12 cal bike 15 hspu (Kipping allowed) C.) 3 sets: Banded tricep Push downs x [...]

Mobilize, then: 2 sets of: :30 sec plank Row 15 cals 10 step back lunges 5 box jumps A.) spend 15 minutes building to a 1rm front squat B.) 15 amrap 12 ground to overhead w/db’s 50’s/35’s 12 front rack lunges w/db’s 50’s/35’s 12 t2b 50 dubs C.) 3 sets: 15 hip extensions on ghd [...]

Mobilize, then: 2 sets: 10 bird dogs (each side) 10 glute bridges 10 step back lunges 30 mountain climbers A.) every 2 for 8 2-3 back squats @85-90% B.) For time: 20-15-10-5 Cal bike C2B pull-ups *rest 5 minutes For time: 10-8-6-4 Line sled push 145/90 old, 70/45 Ring dips *you can do these in [...]