WOD

Fitness: A. Front Squat 1RM B. Thruster 3RM reference 3-24 C. 85% of B, Then 35 reps for time   Competition: A. Front Squat 1RM... Read More

Fitness: 5 min AMRAP of Sleds @ 150′ #110/60 **3 people at a time “slow and steady wins the race”   Competition: Rest Day

Fitness: A. 1RM Shoulder Press B. 1RM Pullup “pronated” + 35 Curtis P’s for time 95/65 Power Clean Lunge L Lunge R Push Press  ... Read More

Fitness: A. 12 min to find CGBP 1 RM- Hands 16″ apart B. rest 10 min, then 85% of A AMRAP @ 30×1 + 3... Read More

Fitness: A. 12 min to find 1RM Back Squat B. rest 10 min, then 85% of A AMRAP @ 30×1 + 9 min AMRAP 7... Read More

Fitness: “Karen” For time 150 Wallballs   Competition: 12 min AMRAP 150 Wallballs 90 DU 30 MU

Fitness: For time 30 TGU 35/20 + 15 min @80% 15 KBS 10 Hand Release Push Up 400m Run reference 4-30 for TGU time  ... Read More

Fitness: Push Press and Push Jerk Technique + Teams of Two For Time 3k Row 30 Power Clean and Jerks #115/75 (each teammate must do... Read More

        Just in case you missed it, I am going to do my best at recapping the weekend. Congratulations to all the... Read More

Fitness: A. Front Squat 3-4 x 5 @ 31×1 rest 2-3 min B. Hang Clean Work to a heavy single in 10 min + 4... Read More