Warm Up Row 250 or Run 200 20 Banded Pull aparts Then 3 Rounds of Cindy 5 Pull Ups 10 Push ups 15 Air Squats   For Time: Run 400 50 C2B/Pull Ups/Ring Rows Run 400 50 Pistols/ 75 Air Squats Run 400 50  Hang Power Snatch (75,55) (55,35) Run 400 50 Med Ball Sit […]

Warm up- Row 250 or run 200 Then 3 Rounds 8 goblet squats 5 ring row   Strength: 4 sets   6 push press ( climbing) Rest 30-45 seconds 12-16 kb or db lunges (steps) Rest 30-45 seconds   3 rounds : 60 seconds max reps wall balls Rest 30 seconds 60 seconds max cal […]

** TEAM WOD Tomorrow @ 9 AM!! EMOM X 5 – 3 Clean and jerks. ( 155,105) (135,95) (115,75) ** 185,125 Rest 2 Minute2 EMOM X 3 5 Squat Cleans (Same Weight)   For Time: 50 Dubs 10 Clean and Jerks (135,95) (115,75) (95,65) 40 Dubs 8 Clean and jerks 30 Dubs 6 Clean and jerks […]

In TEAMs of 3: 17 Minute AMRAP: 1 person working 50 cal Row/Bike 50  HSPU/HRPU 50 Deadlifts (155,015) (135,95) (115,75) **185,125 Rest 6 Minutes 17 Minute ARMAP: Alt rounds 9 OHS/FS (95,65) (75,55) (55,35) 9 Burpee over Bar 9 C2B/Pull ups/ Ring Rows. ** 3 Ring or Bar MU      

WARM Up: Row 250 10 Turkish get ups (alt arms with light kb/db)   20 Minute running clock with a Partner.  Not for time but alternate for rest   50 ft Meter Single arm Farmer Carry (50 R,50 L)  1 person goes down and back and rotate 2 Rope Climbs each  or 8 Ring rows each 50 Feet […]

25 Minute AMRAP: 25 Wall Balls (20,14) 25 burpees 25  KB Swings24,16. ** DB Snatches (50,25)

12 Minutes to Find 2 RM Front Squat **3 Second Pause at the Bottom of each rep   EMOM X 21 Minute 1- 10-15 Cal row Minute 2- 7-2 Thrusters (95,65) (75,55) (55,35) Minute 3 – 7-12 T2b/ Knee Raises/ Med Ball Sit ups ** Pick a number that is attainable  and will give you rest between movements […]

** TEAM WOD TOMORROW @ 9 AM!! ** Lake Day starting at 1:00  PM, this will give everyone time to take a shower after team wod and head down.  Please sign up to bring a side!! If you have games you want to bring please feel free to bring them.   In 12 Minutes build to […]

** Sign up Sheet for Lake Day on Whiteboard  in front part of Box. Please put whether you are bringing side or desert.   Accessory Day: 3 Rounds Not for time 8-12 Single arm bent over Row (2 second pause at top of each rep) 8-12 Single leg Romanian Deadlift (-4-6 each leg) 8-12 Strict […]

** Sign up on Whiteboard up Front if you are coming to Lake day on Saturday! Put whether you are bringing a side dish or desert and how many members of your family are coming to give us a headcount!! TY   Every 3rd Minute for 10 sets: 15/12 Cal Row 12 S2O (95,65) (75,55) […]