Skill Work Please pick 2-3 movements that you need help with and spend 15-20 minutes on each movement.  Please use this time to focus on Body Position and work hard on improving.

hang complex, the first round complete one rep of each, the second round complete two reps of each, etc… work up to round 6 then go back down to 1 rep.  try not to drop the bar during each complex.  … Continue reading →

WOD 25 Min AMRAP 7 deadlifts 275/135 15 Box Jumps  30/24 400 meter run  

 1,  1/2,  1/2/3,  1/2/3/4,  1/2/3/4/5,  1/2/3/4/5/6,  1/2/3/4/5/6/7,   1/2/3/4/5/6/7/8  then back down  8/7/6/5/4/3/2/1,  7/6/5/4/3/2/1,   6/5/4/3/2/1,    5/4/3/2/1,   4/3/2/1,    3/2/1,    2/1, 1 1 Rope Climb 15′  or 3 rope climbs from floor to standing 2 Toes to Bar  or  5 knees to elbows 3 … Continue reading →

Snatch grip deadlift 3×5     3×3 WOD 15 minute AMRAP 30 Double Unders 7 Power Snatches from the ground  95/65

First open workout 7 min amrap Burpees Chest and hips must hit the floor and you must hit a target 6″ above your out stretched arms with both hands