6/1/2014

  Strength 3×10 Front Squat @ 70% of 1RM Conditioning 2 Rounds of 3 Min Air Squat 3 Min KB Swing 53/35 1 min rest

5/28/2015

  Strength 10 Rep max  Strict Press Conditioning 8 min AMRAP 10 Burpee Box Jump Over 5 Front squat 165/115

5/27/2015

  “Diane” 21-15-9 Deadlift 225/155 Hand stand push up

5/26/2015

  Strength 3RM Overhead Squat Conditioning 15 Power Clean and Jerk 135/95 100 Double Under 15 Power Clean and Jerk 135/95 100 Double Under 15 Power Clean and Jerk 135/95

Memorial day Murph

  That time of the year again! Every year we do the hero WOD “Murph” to honor such a brave hero. This year we will be doing it on Monday 25th at 10am and 11am. There will be 2 big heats followed by beer and BBQ. Sign up for a heat here. Lets honor Murph […]

5/21/2015

  Strength 2 Hang Squat Cleans EMOM x 10 minutes – Heaviest Possible  Conditioning 5 Rounds  5 Muscle Ups 5 Power clean and Jerk 185/115 30 Double Under *16 min time cap*

5/20/15

  Fight Gone Bad Three rounds of: Wall-ball 20/14 Sumo deadlift high-pull 75/55 Box Jump 20″ Push-press 75/55 Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. […]

5/19/2015

  Strength 1RM Power Snatch Conditioning 3 Rounds 400m Run 30 Power Snatch 75/55

5/18/2014

  Strength 4×3 Back Squat *build to heaviest* Conditioning 10 minute AMRAP 5 Thruster 115/75 10 Pull up 15 Box Jump 24/20