Skill of the week: Kipping/Pull Ups Strength: In 15 Mins work up to 3RM Floor Press WOD: 3 Rounds For Time 200m Backward Run 20 Lateral Bar Jumps 10 Front Squats 165/115#

    Monday’s WOD: Skill of the week: Kipping/Pull Ups “Filthy 50”50 Box jump 24/18″50 Jumping pull-ups50 Kettlebell swings 55/35#Walking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Superman/Superwoman (Back Extensions)50 Wall ball shots 20/15#50 Burpees50 Double unders…

Sunday’s WOD: (No Coach) Run a 10k for time.

Saturday’s WOD: 3 Rounds For max reps: 1 Min tire sledge strikes 16/10# 1 Min plate burpees 45/25# 1 Min Hang power cleans 95/65# 1 Min Double Unders 1 Min Rest

Friday’s WOD: Skill:Double Unders WOD:For Time:50 Pull Ups5 Deadlifts 315/225#40 Pull Ups4 Deadlifts 315/225#30 Pull Ups 3 Deadlifts 315/225#20 Pull Ups 2 Deadlifts 315/225#10 Pull Ups1 Deadlifts 315/225#

Skill: Double Unders Football Hero WOD: Kalsu For Time: Complete 100 Thrusters 135/95# *Complete 5 burpees every minute on the minute.

Skill of the week:Double Unders Strength:Strict Press 3-3-3-3-3 WOD:3 Rounds For Time:21 Double Unders15 Hang Power Snatch 75/55#9 Box Step Ups 75/55# on 24/18″

Skill of the week:Double Unders WOD:15 Min AMRAP9 Knees To Elbows6 Lateral Burpees 3 Power Cleans 165/110#

Skill of the week: Double Unders Strength: Deadlift 5-5-5-5-5 WOD: 5 Rounds For Time 5 Back Squats 155/110# (Taken from the ground) 10 Chest Slap Push Ups

Sunday’s WOD: (No coach) 4 Rounds For Time 50 Air Squats 400m Run