WOD

FIGHT GONE BAD Squat clean 4×2 (After each set of two: Deadlift 8 reps ) 4×2 (heavier each time) Fight Gone Bad (3 Rounds for... Read More

CLOSED

MERRRY CHRISTMAS!

Push Press + Front Squat  (work up to one heavy set) 3 Push Press + 1 Front  Squat TOP GUN  (Time) For Time 20 Thrusters... Read More

Metcon (Time) Buy In: 30 DB Lunges (45/25) 200 m run rest 30 400 m run rest 1 min 200 m run rest 30 sec... Read More

Snatch (Working on Popping those hips ) 1 hang Snatch + 3 Power Snatch @65% @75% @ 80-85% x3 Metcon (Weight) 8 minute time cap... Read More

Metcon (Time) EMOM 4 mins 10 Box Jumps (20/24) 10 Goblet Squats (70/35) Then Go Directly into 3-2-1 Clean N Jerks (225/135) (185/115) 15 HSPUS... Read More

Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% x2 Black N Blue... Read More