Tuesday’s WOD: Skill:Floor Press WOD:Inspired from CrossFit Football “The Volkswagon”21-15-9Floor Press @ Body Weight Pull Ups E-WOD:Run:8x200m Run. Rest 1 Minute in between sets. Bike:8x800m Ride. Rest 1 Minute between sets. Swim:8x150m Swim. Rest 1 Minute between sets.…

      Monday’s WOD: Skill:Atlas Stones WOD:For Time:15 Stone To Shoulder 145/115#30 OH-Lunge Steps 45/25# 60 Double Unders 400m Run With Plate 45/25# E-WOD:Run:10x50m Sprint. Rest :30 seconds in between. Keep sprints within 2-3 seconds. Bike:10x200m Ride. Rest :30 seconds in…

      Sunday’s WOD:(No Coach) 21-15-9Wallball 20/14#Burpees Box Jumps 30/24# E-WOD:Run:6 Miles For Time Bike:12 miles For Time Swim:3 Miles For Time      

      Saturday’s WOD: “Tillman”7 Rounds For Time7 Deadlifts 315/225#1 Full Gasser15 Pull Ups :45 Second Rest *The deadlifts are HEAVY! If you cannot do RX’d, use 80% of your 1RM. If you do not have a 1RM, use 1.5…

      Friday’s WOD: Skill: Hip Explosions/Seated Box Jumps  WOD:For Time25 KB Swings 55/35#15 Back Squats 155/110#7 Wall Climbs 400m Run  20 KB Swings 55/35#10 Back Squats 155/110#5 Wall Climbs400m Run15 KB Swings 55/35#5 Back Squats 155/110#3 Wall Climbs 400m Run …

      Thursday’s WOD:Strength:Power Snatch: 3-3-3Hang Power Snatch: 2-2-2 Squat Snatch: 1-1-1(*20 Min Cap) WOD:5 Min AMRAP1 Hang Power Clean (70% of Body Weight)1 Ring Dip2 Hang Power Cleans 2 Ring Dips3….3….Etc… E-WOD:Run:3×1 Mile run. Rest 2 minutes in between…

      Wednesday’s WOD:Skill:Overhead Walks  Hero WOD:“Paul”5 Rounds For Time50 Double Unders35 Knees To Elbows 20m Overhead Walk 185/135# E-WOD:Run: 4x800m Run. Rest 2 mins in between. Keep splits within 3-5 seconds. Bike: 6x1Mile Ride. Rest 2 mins in…

      Tuesday’s WOD:Skill:Split Jerks  WOD: For Max Reps4 Minutes Thrusters 75/55#2 Minutes KB Swings 55/35#1 Minute Box Jumps 24/18″ E-WOD:Rest Day      

      Monday’s WOD: Strength:Front Squats2-2-2-2-2 (20 Min cap) WOD:For Time: 3 Rounds of:150m Run 5 Deadlifts 275/185#10 Burpees Rest 1 Minute then…. 5,4,3,2,1Clean and Jerks 135/95#Pull Ups E-WOD:Run:10x100m Sprint. Bike:10x400m Ride. Swim:10x50m Swim. Rest :30 seconds in between attempts. Keep…

Sunday’s WOD: (No Coach) For Time: 50 Wallball 20/14# 400m Run 40 Wallball 20/14# 400m Run 30 Wallball 20/14 400m Run E-WOD: Run: 3 Mile Time Trial Bike: 7 Mile Time Trial Swim: 1 Mile Time Trial