Front Squat – 5 X 4 @ 70% ** 5 + Strict Pull ups after each set   12 Minute AMRAP: 30 Dubs 12 Deadlifts (155,105) (135,95) (115,75) 9 Hang Power Cleans 6 Push Jerks   Cash out: 5 Sets (AFAP: 15/10 Cal Bike Run 200 Meters Rest as Needed   Additional work: 5 X […]

Strength: build to heavy max for the day Snatch 1-1-1-1-1 C&J 1-1-1-1-1   For Time: Run 400 21 Thrusters (95,65) Rest 2 minutes Run 400 15 Thrusters (115,75) Rest 2 Minutes Run 400 9 Thrusters (135,95) Rest 2 Minutes Run 400 6 Thrusters (155,105) Rest 2 Minutes Run 400 Rest 2 Minutes 3 thrusters (185,125) […]

Strength: (go ahead and partner up now) Chin ups EMOMx6 Even: Partner 1 ME chin-ups Partner 2 rest Odd: Partner 2 ME chin-ups Partner 1 rest   Team WOD : 30 Minute AMRAP: 30 – partner MB squat toss over box partner 1 performs a squat w/MB then tosses MB over box to partner 2, […]

Strength : Deadlift 5 X 4 @ 75% 3 Rounds for max reps :45/:15 rest Dubs Deadlifts (225,155) (205,135) (185,125) HSPU KB Swings (24,16)   Accessory WOD: 2 RNFT: 8-10 KB DB RDL (Heavy) 10 Bar Roll outs **Cash out 6 X 200 Sprints **200 to 600 mark to avoid running on the gravel  

Strength 2 Power Clean +1 squat clean 5 sets @ 70 @ of clean 1 RM   WOD: 3 RFT 15 Hang Power Clean (135,95) (115,75) (95,65) 15 Push Press (Same Bar) 20 T2B/ Leg Raises to Bar/Med Ball Sit Ups **15 Minute Cap   Cash out: 1-2 Mile run   Additional: Muscle snatch 3X2 […]

Back Squat – 5X5 (75%) Superset Strict Pull ups- 5X5 **perform 5 squats, rack weight, straight to pull ups   WOD: 5 Rounds: 1:00 Row 1:00 DB/KB Front Rack Walking Lunge.  ( 24,16) 0r (50,30)  ** Open Standards 1:00 Burpees 1:00 Rest ** Start at different stations if need to share Db’s Additional: Push Press […]

** TEAM WOD Tomorrow @ 9 AM!! Strength: Power Snatch EMOM x 10 2 reps @ 70% of 1 rep max snatch “Amanda .45” (20 min cap) 13-11-9-7-5 reps for time of: Muscle-ups Squat Snatch 135/95 Scale option (Power Snatch) 13-11-9-7-5 CTB Pull-ups/pull-ups/ring or bar rows Ring/Box dips (Rep scheme for pullup/dip sub would look […]

“Cooper” Corporal Bill Cooper was killed in the line of duty 10 August 2016 while responding to a domestic disturbance call. Cpl Cooper had been with the Sebastian County Sheriff’s Office since 2001 and prior to that had been employed by the Fort Smith Police Department for five years. He was also a Marine Corps […]

    1 RFT 45 Russian KB Swings 32/24 24/16 45 T2B  *scale – 60 v-ups/leg lifts Accessory WOD: 3  rounds NFT 10 Filly Press (4-5 each arm) seated single arm DB Arnold Press w/kb front rack hold 20 Hollow Rocks 8 DB rows 50/30 2 count pause at the top of the row 8 […]

TABATA x8 rounds :20/:10 Russian twists w/med ball WOD: With a running clock Minutes 0:00-8:00 1200m run w/remaining time AMRAP: 5 Strict pull-ups 7 Strict HSPU 9 pistols (single leg box squats) Minutes 8:00-16:00 800m run w/remaining time AMRAP: 5 CTB pull-ups 7 HSPU (kipping) 9 Jumping lunges (alternating) Minutes 16:00-24:00 400m run w/remaining time […]