March 2019

Open WOD 19.4”For Time: 12 Minute cut-off3 Rounds:10 Power snatch (95/65)12 Bar facing burpeesRest 3-minutes3 Rounds:10 Bar muscle-ups12 Bar facing burpees-OR-“MJ”23 Minute AMRAP:300 Meter run30... Read More

“Open WOD 19.4”For Time: 3 Rounds: 10 Snatches (95/65) 12 Bar-facing burpees Then, rest 3 minutes before continuing with: 3 Rounds: 10 Bar muscle-ups 12... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout calls... Read More

Overhead SquatBuild to a heavy set of 5“Black Eye”21-15-9Hang power snatch (95/65)OHS (95/65) Tomorrow’s Forecast:Thursday’s workout calls for developing our weaknesses. Box Brief: On Friday,... Read More

“Pins and Needles”15 Minute AMRAP:15 Deadlifts (185/135)10 Bar facing burpees5 Muscle-ups Tomorrow’s Forecast:Wednesday’s workout calls for hang power snatch and overhead squat. Box Brief:On Friday,... Read More

“Open WOD 19.3”For Time: 10-minute cut-off200 Foot overhead dumbbell lunge (50/35)50 Dumbbell step-ups (50/35)(24/20)50 Strict HSPU200 Foot handstand walk-OR-“Slim Fast”For Time:2000 Meter row200 Double unders1... Read More

Open WOD 19.3For time: 200-ft. Dumbbell overhead lunge (50/35) 50 Dumbbell box step-ups (50/35) 50 Strict handstand push-ups 200-ft. Handstand walk10 Minute time cap Box... Read More

“Goat Day”20 Minute EMOM: Odd Minutes – Goat 1Even Minutes – Goat 2-OR-5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Tomorrow’s Forecast:Friday’s workout... Read More

“Cool Runnings”20 Minute AMRAP:100 Meter front rack KB carry (53s/36s)15 Box jumps (30/24)30 Sit-ups10 Strict pull-ups Tomorrow’s Forecast:Thursday’s workout calls for improving our weaknesses. Box... Read More

“Face Off”For Time:800 Meter run-Then-3 Rounds:20 HSPU40 Meter walking lunge (50s/35s)15 Dumbbell facing burpees-Then-400 Meter run Tomorrow’s Forecast:Wednesday’s workout calls for a front rack carry,... Read More