WOD

1) Strict Press week 2.  Use 90% of 1RM 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @... Read More

AMRAP 5 100m Run 10 Toes to Bar   Rest 3 Minutes   AMRAP 5 5 Push Press (155, 105) 7 Chest To Bar Pull... Read More

Back Squat(use 90% 1RM) 3 @ 70% 3 @ 80% 3+ @ 90% 3 pause @ 70% 3 pause @ 70%   3×8 DB Row... Read More

“Fight Gone Bad” 3 Rounds 1 Minute each station Wall Balls  20, 14 Sumo Deadlift High Pull  75, 55 Box Jumps 20 inch Push Press ... Read More

4 Rounds Rds 1 and 3 12 Ground to Overhead (50, 35) Rds 2 and 4 12 Dumbbell Thruster (50, 35) 400m Run 20 Burpees... Read More

 3 Rounds for Time 400m Run 20 Kettlebell Swings 53, 35 7 Muscle Ups  

1)Back Squat 2) Strict Press Cycle week 1 starts today. Use 90% of your 1 rep max on all percentages for the next few weeks... Read More

1)  Deadlift  (no touch and go) 5×3 @ 75% 3×1 @ 80% 2×1 @ 85%   2) Alternating sets.  Not for Time 4×8 Ring Push... Read More

EMOM 10 3 Hang Power Snatch At 10 minutes start “Annie” 50-40-30-20-10 Double Unders Sit Ups Score is total weight moved and time on Annie... Read More

Patriots Day.   Regular schedule all day.   “Hammer” 5 Rounds for time rest 90 seconds between rounds 5 Power Cleans  (135, 95) 10 Front Squats... Read More