Valentines Day 2-14-19

Strength Front Squat 2-2-2-2-2 Partner WOD 10min AMRAP Alternate complete rounds 8 DL 6 Hang Power Cleans 4 Push Jerks (165/115) *pick a weight that you can go unbroken for first 2 sets.

Thursday 1-3-18

Skill Rowing Discuss finding drag Row 3000m with Partner Alternate every 500m WOD 2 RFT 10 Burpees 20 DL (225/155) 30 Push-ups 40 WB

Monday 11-12-18

Hero WOD “Glen” Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. For Time 30 Clean and Jerks […]

Monday 10-29-18

Strength Push Press 5-5-5-5-5 WOD 2RFT 40 KBS (62/35) 30 FS (95/65) 20 Knees to Elbows 10 HSPU’s

Thursday 10-4-18

No Skill WOD 20min AMRAP Run 200m 7 T2B 8 DL (225/165) 9 Box Jumps (30/24) Cashout– 30 Bicep curls