WOD

  Pic: Tiff on Kipping Pull Ups!   Strength: Bench 5-5-5 Metcon: 5 Rounds 5 Power Snatch 135/95 10 Box Jumps 24″/20″  

    Pic: Chris on the Rower!   Metcon: “Cindy” AMRAP in 20 mins 5 Pull Ups 10 Push Ups 15 Air Squats  

    Pic: Crystal in the middle of “Grace”   Strength Back Squat 2-2-2-2 Metcon: “Grace” 30 Clean/Jerk 135/95  

Pic: Joe on Power Cleans   Strength Power Clean 1-1-1-1-1 Metcon: 5 Rounds 5 Deadlift 275/185 10 Burpee’s  

Pic: James at the top of a Thruster, information pills Solid Form!   Skill Sprint Row 500 meters Metcon: 10, diagnosis 9, treatment 8,7,6,5,4,3,2,1, KB... Read More

  Metcon: 4 Rounds 5 Squat/Clean 155/105 15 KBS 70/44 25 Double Unders  

Pic: Noon Class doing the warm up   Strength Snatch Grip Deadlift 2-2-2-2-2 Metcon: 8 x 100m Sprints 30 sec rest in between each one... Read More

  Strength Back Squat 3-3-3-3 Metcon: AMRAP in 12 mins 5 Ground to OH 185/135 7 Ball Slams 25/16 9 Push ups  

  Pic: Jenn on Hammers   Strength Bench 2-2-2-2-2 Metcon: 4 Rds 10 Push Press 135/95 6 Wipers 25 Double Unders  

  Pic: Wesley peforming a Push Press   Strength Power Santch 3-3-3 Metcon: 15-10-5 Squat/Clean 155/105 Pull Ups 400m run