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Strength: Deadlift 5-5-5-5-5 L-Sit max length hold x 5 sets WOD: 21-15-9 KB Snatch Pull-ups Post time to comments….

Skills / Strengths: Press 3-3-3-3-3 Max rep Toes-to-Bar x 3 sets WOD: 15min AMRAP of 7 Thrusters, 95/65# 9 Ring Push-ups 12 Box Ju…

Strengths: Front Squats 5-3-1-1-1 Max rep Chin-ups x 3 sets WOD: 10-9-8-7-6-5-4-3-2-1 reps of Power Clean, 135/95# Burpees Post ti…

It’s the weekend! And such a beautiful day out! Skill: Handstand Practice, 15 minutes WOD: 20 min AMRAP of 7 Medball Cleans …

Happy Friday!   Strength: Overhead Squat 5-5-5-5-5 Skill: Front Lever / L-Sit Progressions WOD: 15-12-9-6-3 of KB Swing, 1.5 …

“The Chief” 3 Power Cleans, 135 / 95# 6 Push-ups 9 Air Squats AMRAP in 3 min / Rest 1 min x 5 Rounds Post the # of rou…

Strengths: Back Squat 3-3-3-3-3 Press 3-3-3-3-3 WOD: 5 Rounds for time of 5 TGU, each arm 9 Pull-ups Post time to comments….

WODs: First, 6 min AMRAP of: 7 KB Swings, 2 pood / 1.5 pood 9 Ring Push-ups Rest 2 minutes. Then, 6 min AMRAP of: 7 Push Press, 95…

Strength: Deadlift 5-3-1-1-1 Skill: 3 sets of max rep Dead-Hang-Pull-ups   WOD: 10 Rounds of 5 Hang Squat Cleans, 95 / 65# 7 …