Happy Friday! Its been a long week but you made it! Recovery WOD! A. 5 sets of 3 Tripod headstands B. For time @ 75% effort: Row 2500m Every ODD 250m complete: 1 Power Snatch, 1 OHS, 1 Hang Snatch @ 55% 20 Double Unders Every EVEN 250m complete: 1 Power Clean, 1 Hang Clean,...Read More

A. 5 sets of 3: Skin the Cats on rings B. For time: 30-20-10 Slam Ball 40/30 Box Jump Overs 24/20 C. EMOM 9 5 Deadlift @ 55% Max effort jumping lungeRead More

Training of the Day EMOM 40 Mins 1,5,9,13,17,21,25,29,33,37: 150m Run Mins 2,6,10,14,18,22,26,30,34,38: 5 Front Squats Start @ 50% and add 10/5lbs per round to failure then maintain last made weight. Mins 3,7,11,15,19,23,27,31,35,39 10 Cal Row Mins 4,8,12,16,20,24,28,32,36,40 5 Muscle Ups Post your scores to the Whiteboard.Read More

Training of the Day A. Inverted Kettlebell Press 5×10 (each arm) B. EMOM 20 7  Shoulder to Overhead (from ground) @ 55% Jerk on Odd mins 7 Pull Ups on Even mins C. EMOM 8 2 OHS @ 65% Max Effort  sit upsRead More

A. Tabata Double Unders B. EMOM 10  6,7,8,9, or 10 Burpees. Choose a number of burpees that you can do in less than 25 seconds. We will build the volume as we go over the next few weeks. Then C. 3 sets of: AMRAP 5 5 power cleans (70% of 1RM) 10 Box Jumps 15 kettlebell...Read More

Training of the Day for 14 total minutes, :30 max calorie row on the even, :30 max burpee on the odd then 6 rounds of… kettle bell squat clean 5 left, 5 right, 30ft handstand walk Post your scores to the Whiteboard.Read More