Thursday’s WOD: Skill: Lateral Stick Jumps WOD: 3 Rounds For Time: 25 Lateral Bar Jumps (L+R=1) 10 Deadlifts 275/185# 10 Chest Slap Push Ups E-WOD: Rest Day      

      Wednesday’s WOD: Strength: Squat Clean and Jerk1-1-1-1-1-1-1 WOD:7 Rounds For Time:20 Superman/Superwoman40 Double Unders E-WOD:Run:10 Mins of tabata sprints. 20/10. Bike:10 Mins of tabata max effort ride. 30/10. Swim:10 Mins of tabata swim. 20/10.      

      Tuesday’s WOD:Strength:Find 1RM Snatch in 15 Mins WOD:4 Rounds For Time15 Plate ground to OH 45/35#12 Pull Ups 200m Run With Plate 45/35# E-WOD:Run:3 x 200m Run. Rest 1 Min. 400m Run. Rest 1 Min. 800m Run.…

      Monday’s WOD:Skill: Hollow Rocks WOD:For Time:100 Burpees *Every minute on the minute do 1 deadlift @80% 1 RM E-WOD:Rest Day      

Sunday’s WOD: Skill: Run 10x50m sprints. Rest :30 in between. WOD: 5 Rounds For Time: 10 Back Squats @60% 1RM 20 Lateral Bar Jumps 15 Toes To Bar E-WOD Run: 5k For Time Bike: 10k For Time Swim: 800m For…

      Saturday’s WOD: Strength: Thrusters 5-4-3-2-1-1-1 WOD: 15 Min AMRAP 4 Plate Get Ups 45/25# 15 Double Unders 6 Squat Cleans 135/95# E-WOD: Run: 8x200m Sprints. Rest 1 Min in between. Bike: 8x1200m Ride. Rest 1 Min in…

      Friday’s WOD: Skill:Press Progression WOD:For load:Strict Press:5-5-5-5-5 Push Press:3-3-3-3-3 Push Jerk:1-1-1-1-1 Combine your max lifts for each movement for your total score. E-WOD:Rest Day      

Thursday’s WOD: Skill: Snatches WOD: “Isabel” For time: 30 Snatches E-WOD: Run: 10k For time Bike: 13 Miles For Time Swim: 1600m For Time   Mark your calendars! We have marked October 27th at 0930 as our Barbells For Boobs…

      Wednesday’s WOD: Strength: Deadlift 5-5-5-5-5 WOD: 4 Consecutive Tabatas: For max reps perform 8 Rounds of 20 seconds of work and 10 seconds of rest for the following exercises: Wallball 20/14# Pull Ups Squats Sumo Deadlift High…

      Tuesday’s WOD:Skill: Front Squats WOD:For Time:400m Run 9 Front Squats @ 60%1RM 11 Ring Dips800m Run 9 Front Squats @ 60%1RM11 Ring Dips400m Run 9 Front Squats @ 60%1RM11 Ring Dips E-WOD:Rest Day