A.)  Run 800 meters (x2), 3 min rest between runs B.)  12 min AMRAP of: 5 dead hang chin-ups, 5 ring rows, 5 handstand push-ups

Split Jerk:  4 – 4 – 2 – 2 7 rounds for time of: 7 kb swings (1.5/1), 7 kb thrusters left side, 7 kb thrusters right side, 100 m. sprint.

Now that we are in our new 5,000 sq ft facility with high ceilings, we are able to start introducing rope climbs into WOD’s and skill building at the beginning of class.  There are many different ways and techniques to climb a rope efficiently.  If you have your own way of climbing a rope feel [...]

Overhead Squat:  6 – 5 – 4 – 4 5 rounds for time of: 6 power clean (135/95), 15 slam ball (30/20), 15 v-ups

Thruster:  5 – 3 – 1 – 1 – 1 (find a 1 rep max) 5 rounds for max total reps of: 1 min row (calories), 1 min push-ups (hand release). Today was a great day at the box. We had many new personal records set during the strength portion. Remember to keep the elbows [...]

A.)  Snatch: 3 – 3 – 3 B.) 5 rounds for time of: 8 ring rows, 30 meters over-head walking lunge (45#/25#) Rest 3 minutes after all 5 rounds, then, 500 meter max effort row!

A.)  Run 400 meters / 10 strict chin-ups / group dynamic / agility ladders / skill work B.)  “DT” 5 rounds for time of: 12 deadlifts, 9 hang power cleans, 6 push jerks ***men use 155#, women use 110#

Back Squat:  8 – 6 – 4 – 4 4 rounds for time of: Run 400 meters, 30 double unders, 30 ab mat sit-ups.

Bench Press:  5 – 5 – 3 – 3 2 rounds for time of: 30 kb swings (1.5/1), 25 box jumps (24/20), 20 pushups, 15 pull-ups, 10 toes to bar, 5 handstand push-ups

1.)  Power Snatch:  3 – 3 – 3 2.)  5 rounds for max reps ground to overhead: 2 minute rounds of: 40′ suicide (10′ increments) 10 ring rows Max reps ground to overhead (75% bodyweight) 1 minute rest!