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WOD

11
Jul

Both of US

Strength: Pause Squats  Take 10-mins to find a HEAVY PAUSE Front squat (7s at bottom/15s at top) then, Every 5 mins for 3 rounds 3×3...
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9
Jul

Head on Straight

Skill: Muscle ups/Transitons  *incorporate core stability for MUs and PJs   Upper: Push jerks *Take 20-25 mins to find a heavy Push Jerk for the...
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8
Jul

 Jackie

First half of class make up any missed strength from the week then, For Time: 1000m row 50 Thrusters (#45) 30 Pull-ups
7
Jul

Boy or Girl?

18-min AMRAP 50 Wall Balls 40 Situps 30 Cal Row 20 T2B 10 HSPU *1 Person working  *1 Person holding a Kettlebell like a baby...
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6
Jul

Wicked Paradise

Skill: Cleans   Strength: Cleans Every 90-seconds for 8 rounds 2 Power Cleans- TnG until you cant *increase in weight to 75%   Metcon: For...
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5
Jul

All the way up

Skill: Overhead Squat   Strength: Overhead Squat 5×5 *Work up to a moderately heavy weight  *Use the same weight for a 5×5  Metcon: (2:00w/1:00r) x...
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