• 100528 Friday “Cloudy Daze”

    100528 Friday “Cloudy Daze”

    Strength/Skill Work Tuck Hangs:Knees must stay at or above hip height. Think about squat mechanics, it must look like a full depth squat. A new clock will start every 3 minutes. Rest depends on how long each hold is. Longer hold=less rest however shorter hold =lower score. Complete 3 total sets. WOD Complete 4 rounds […]

  • 100527 Thursday “In Honor of SSG Hansen”

    100527 Thursday “In Honor of SSG Hansen”

    Strength/Skill Work Handstand push-ups: five sets of max reps WOD Complete three 4 minute rounds of the following: 1 minute of max rep burpess Immediately followed by: 30 kettlebell swings (1.5/1 pood) 30 sit-ups Rest for the remaining amount of time left in the four minutes. Begin the minute of max rep burpees at the […]

  • 100526 Wednesday “Normandy D-Day”

    100526 Wednesday “Normandy D-Day”

    Strength/Skill Work: Overhead squat WOD 12 minute AMRAP of: 20 double unders 10 box jumps (24″) 10 sandbag lunges (50/25lbs) Option of Handstand push-up buy-in (M-20,W-10) This is a slight variation to the second individual work-out for this weekend’s Southeast Regionals. Class Cancellations Due to this weekend” regional competition in Jacksonville, FL the following classes […]

  • 100525 Tuesday “Chieftain”

    100525 Tuesday “Chieftain”

    Strength/Skill Work: Deadlift WOD AMRAP in 3 minutes of: 10 Ring Push-ups 8 Hang Power Cleans 6 Push-press 1 minutes rest b/w rounds Complete 3 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to exceed 135/95lbs.Post total rounds plus additional reps. Class […]

  • 100524 Monday “Cleaning House”

    100524 Monday “Cleaning House”

    Strength/Skill Work: Power clean- find your 3 rep max WOD 20 power cleans 400m run 20 chest to bar pullups for time. Use ~70-80% of today’s max clean not to exceed 135/95lbs Attention: Due to this weekend’s regional competition in Jacksonville, FL the following classes will be cancelled Thursday 5/27 5:30 and 6:30pm Friday 5/28 […]

  • 100522 Saturday

    100522 Saturday

    Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1 WOD Complete 4 rounds of: Max rep deadlift in 30 seconds (40-50% of max not to exceed 175/115lbs) 30 seconds rest Max rep knees to elbows in 30 seconds 30 seconds rest Max rep double unders in 1 minute 2 minutes rest Post total reps and loads to comments.

  • 100521 Friday “Smokey”

    100521 Friday “Smokey”

    Strength/Skill Work: Shoulder Press WOD 30 reps Bear Complex (power clean-front squat-push-press, back squat, push-press) For time. Complete 7 burpees every time you take your hands off the bar. Use ~60% of your max push-press not to exceed 95/65lbs.

  • 100520 Thursday

    100520 Thursday

    Strength/Skill: 800m run 3 minutes rest 400m run 2 minutes rest 800m run 3 minutes rest 400m run WOD Tabata Mash-up Sumo Deadlift High-pull (95/65lbs) Wall Ball