Strength WOD: Do 3 rounds of The Bear Complex with increasing weight 1 round = 7 reps 1 rep = Power Clean+Front Squat+Push-Press+Back Squat+Push-Press *5 burpees for everytime your release the barbell during a round Metcon: “Michael” Three rounds for … Continue reading →

WOD: “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate

Warmup: 3 rounds of with very low weight of… Med. Ball Squat Clean x 10 Back Rack Thruster x 10 Strength WOD: 2 Handstand Pushups on the minute until failure WOD: Complete 4 rounds for time: Row 500 meters 20 … Continue reading →

Warmup: 3 rounds of with very low weight of… Med. Ball Squat Clean x 10 Back Rack Thruster x 10 Strength WOD: Snatch balance 1-1-1-1-1-1-1 Metcon: “The Ensign” 6 rounds of 3 min AMRAPS 3 Power Clean 155 lbs 6 … Continue reading →

Warmup: *No Time; just focus on technique with little or no weight 15-9-6 Walking Lunges Push Press Mainsite WOD: Post total time for… Three rounds of: Run 800 meters Rest 2 minutes As many rounds as possible in 12 minutes: … Continue reading →

Warmup: Complete the following on the minute for 10 minutes 5 Wall Ball 3 Clapping Pushups 1 Ring Dip Strength WOD: Thruster 1-1-1-1-1-1-1 reps WOD: 21-15-9 Situp Wall Ball 10lb Wall ball 2 fer 1′s 20lb