Category Archives: Uncategorized

Strength Front squat (2 seconds pause) 2×6@60% 2×5@65% 4×3@70% MetCon 75 burpees for time ***3 strict pullups every minute

Strength Clean complex 1 power clean + 1 squat clean Work up to 80% and then do 5×1. MetCon 400 m run 5 bear complexes 135/95 10 t2b 4 rounds

Slow Friday! Hope everybody is doing something fun! Strength Strict press 1×8@60% 1×6@65% 1×4@70% 3×2@75% MetCon 15 min emom 5 strict pullups 10 kb swings 53/35

Yesterday and today’s WODs… Wed: Strength Deadlift 1×8@60% 1×6@65% 5×5@70% MetCon 10 deficit push-ups 30 double unders 10 rounds Thur: Strength Front squat 1×10@60% 1×8@65% 1×6@70% 4×3@75% MetCon 8 pullups 16 ground to overhead 24 sit-ups 32 double unders 10 min AMRAP

Strength Push press 2×8@65% 2×6@70% 2×4@75% 2×2@78% MetCon 50 wall ball buyin 3 rounds 15 power cleans 95/65 15 over the bar burpees 15 goblet squats with wallball 50 wall ball buyout

Strength Pause back squats (2s) 3×6@60% 3×4@65% 3×2@70% 3×1@75% MetCon 32 sit-ups 16 kb snatches 8 ring dips 4 rounds

Hey guys remember there is no 6:30pm class tomorrow! Halloween! Go get that candy!

Good work Eric! You went hard today buddy! Strength Deadlift 1×8@60% 1×6@65% 1×5@70% 2×3@75% 2×2@80% MetCon 15 wallballs 10 push jerks 95/65 5 pullups 4 rounds

Strength Auxiliary work: 1. Walking lunges 2. Strict weighted pullups 15 min EMOM alternating between the two MetCon 250 m run 12 kb swings 53/35 25 v-ups 4 rounds

Simple but brutal! A thing of beauty! Strength 20 min to establish 1 RM POWER SNATCH MetCon 15 box jumps 10 squat cleans 10 min AMRAP