3.13.17

WOD

Strength

10 min EMOM

3 Front Squats @ 70-75% 1RM

Metcon

10 min EMOM

O: 15 Wallballs @ 20/14

E: 40 Double-unders (Scale: 25 DUs or 2/1 singles)

3.6.17

Don't forget to submit your 17.2 score before Monday @ 8pm!  

WOD

Strength

10 Rounds E2M

1 Snatch-grip High Pull

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

1 Overhead Squat

2.7.17

WOD

Strength

10 min EMOM

5-7 Strict Pull-ups

Metcon

4 RFT

25 Medball Cleans @ 20/14

50 Double-unders (Scale: 35 DUs or 3/1 singles)

1.29.17

Don't forget about our new class schedule that started today!  

WOD

Metcon

Row 2k

Strength

10 min EMOM

5 Push Press @ 65-70% 1RM

1.25.17

WOD

Strength

Bench Press 5x10

Metcon

9 min AMRAP

15 Power Cleans @ 115/80

50 Double-unders (Scale: 35 DUs or 2/1 singles)