Friday’s WOD: Skill: Med Ball Clean WOD:For Time21-15-9Pull UpsOH-Lunges 65/45#Med Ball Cleans 20/14# E-WOD:Run: 3 Rounds of 1600m Run, Rest 1 Min, 1200m Run, Rest :45, 800m Run, Rest :30, 400m Run, Rest 2 Mins. Bike:3 Rounds of 5 Mile…

      Thursday’s WOD: Skill: Band Sprints WOD:For Time:200m Run 5 Wall Climbs15 Box Jumps 24/18″200m Run 7 Wall Climbs20 Box Jumps 24/18″200m Run 9 Wall Climbs25 Box Jumps 24/18″ E-WOD:Run:10xMax Effort Hill Sprints. Sprint up the hill, walk…

      Wednesday’s WOD: Strength:Clean Pulls 5@85% 1 RM3@95% 1 RM1@110% 1 RM3@95% 1 RM5@85%1 RM WOD:“Annie”50-40-30-20-10Double UndersSit Ups E-WOD:Rest Day      

      Tuesday’s WOD: Skill:Muscle Ups WOD:For Time 2 Full Gassers26 Wallball 20/14#30 Hand Release Push Ups  26 Wallball 20/14#2 Full Gassers E-WOD:Run: 3×3 Mile Run. Rest 3 Mins in between sets. Bike:4×4 Mile Ride. Rest 3 Mins in between sets.…

Monday’s WOD:(No Coach)   Skill: Double Unders WOD:For Max Reps2 Rounds1 Min Knees To Elbows1 Min Push Jerk 135/95#1 Min Tire Strikes 16/10#1 Min Double Unders1 Min Rest E-WOD:Run:6x400m Run. Rest :30 Seconds in between. Bike:12×1 Mile Ride. Rest :30…

Sunday’s WOD (No Coach) Strength: Sumo Deadlift 1-1-1-1-1-1-1 WOD: “Barbara” 5 Rounds For Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats *Rest 3 Mins in between rounds. E-WOD Run: 3x1200m Run. Rest 1 min in between.…

      Saturday’s WOD: Skill: Pull Ups WOD: 3 Rounds For Time: 40 Push Press 65/45# 30 Air Squats  20 Hand Release Push Ups  10 Double Unders  E-WOD: Rest Day      

      Friday’s WOD: Skill: Tire Strikes With Sledge Hammer  WOD:For Time:100 Tire Strikes 16/10#Then 6 Rounds of:6 Chest to bar pull ups/toes to bar4 Chest Slap Push Ups  2 Thrusters 165/115# E-WOD:Run:10k For Time. Bike:15 Miles For Time. Swim:4000m…

      Thursday’s WOD: Hero WOD: “Jack”20 Min AMRAP10 Push Press 115/75#10 KB Swings 55/35#10 Box Jumps 24/18″ E-WOD:Run:10x100m Run. Rest :30 Seconds in between. Bike:10x800m Ride. Rest :30 Seconds in between. Swim:10x75m Swim. Rest :30 Seconds in between.…

      Wednesday’s WOD: Strength:Front Squats5@65% 1RM3@75% 1RM1@85% 1RMThen Max Reps @ 50% 1RM*20 Min Cap WOD:10 Min AMRAP5 Hang Power Cleans 165/115#50m Run 10 Lateral Jumps Rest 1 Minute Then 2 Min AMRAPBurpees E-WOD:Rest Day