Wednesday’s WOD:Skill: Band Sprints WOD:Hero WOD: “Brenton”For Time:5 RoundsBear crawl 100 feetStanding broad-jump, 100 feet Do three Burpees after every five broad-jumps.If you’ve got a twenty pound vest or body armor, wear it. E-WOD:Run: 1600m Run. Rest 3 Mins. 1200m…

Tuesday’s WOD: Skill:Turkish Get Ups KBs/Barbells WOD:For Time:6-5-4-3-2-1 Push Press 135/95#60-50-40-30-20-10 Double Unders6-5-4-3-2-1 Chest Slap Push Ups E-WOD:Rest Day

Monday’s WOD: Skill: Clean and Jerk WOD: 15 Min AMRAP 200m Run 4 Squat Cleans @ 65% 1RM 14 Lateral Burpee Over Bar Jumps E-WOD: Run: 3 Mile Run. Rest 3 Minutes. 2 Mile Run. Rest 2. 1 Mile Run.…

Sunday’s WOD: (No coach) 3 Rounds For Time 50m Sprint 20 Burpees 50m Bear Crawl *Since we no longer have the ability for open gym, Sunday workouts will include movements you can do at home or somewhere on your own!…

Saturday’s WOD:Strength:Deadlifts3-3-2-2-1-1-1 WOD:For Time:50 Hand Release Push Ups40 Superman/Superwoman30 Double Unders20 Hollow Rocks10 Ground To OH 135/95#400m Sprint E-WOD:Rest Day

Friday’s WOD: Skill:Wall Climbs and Plate Get Ups WOD:7 Rounds For Time:1 Full Gasser w/plate 25/15#7 Plate Get Ups 25/15#4  Wall Climbs E-WOD:Run: 5k Time Trial Bike:10k Time Trial Swim:1600m Time Trial

Thursday’s WOD: Skill: Floor Swipers and Back Rack Thrusters * Watch the video for floor swiper demo. …* For the back rack thruster, it is just like a regular thruster, only from the back position. Full depth squat below parallel,…

Wednesday’s WOD: Skill: Agility Ladder WOD: For Time: 1-10 Burpee Box Jumps 24/18″ 10-1 Power Cleans 155/110# E-WOD: Rest Day

      Tuesday’s WOD: Strength: Front Squats 3-3-3-3-3 WOD:Hero WOD: “Randy”For Time:75 Power Snatches 75/55# E-WOD:Run: 6x400m Run. Rest :30 in between each. Bike:6x800m Ride. Rest :30 in between each. Swim: 6x75m Swim. Rest :30 in between each.  …

      Monday’s WOD: Skill: Mobility/Foam Rolling/ LAX Ball/ Mashing WOD: For Time: 10 Body weight Deadlifts 20 HSPU 30 Squat Jumps 40 KB Swings 55/35# 50 Alternating Lunge Steps 400m Run 50 Alternating Lunge Steps 40 KB Swings…