July 2020

“Pedro”4, 5 Minute Rounds:25 C2B pull-ups25 BurpeesMax shuttle runs2 Minute rest Tomorrow’s Forecast:Wednesday’s workout calls for back squats, kettle bell swings, lunges, and russian twists.... Read More

“Jive Turkey”20 Minute AMRAP:40/30 Calorie row30 Quarter turkish get-ups (15 each side)20 Deadlifts (185/125)10 Shoulder to overhead (185/125)Tomorrow’s Forecast:Tuesday’s workout calls for pull-ups, burpees, and... Read More

“Fight Gone Bad” 3 Rounds: 1 Minute – Wall balls (20/14)1 Minute – Sumo deadlift high pull (75/55)1 Minute – Box jumps (20/14)1 Minute –... Read More

“Laces Out”For Time:2250/1750 Meter row150 Double unders75 Burpees Tomorrow’s Forecast:Friday’s workout calls for wall balls, sumo deadlift high pulls, box jumps, push press, and rowing.... Read More

“Southpaw”15 Minute Ladder:4/4, 8/8, 12/12, 16/16, etc…KBS (53/36)KB Step-ups (24/20) (53/36)10 Meter shuttle runs Tomorrow’s Forecast:Thursday’s workout calls for rowing, double unders, and burpees. Recovery... Read More

Back Squat10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45% “Simple Plan”3... Read More

Hang Squat CleanBuild to a heavy single “Open WOD 13.4”7 Minute Ladder:3/3, 6/6, 9/9/, etc…Power clean (135/95)Toes to bar Tomorrow’s Forecast:Tuesday calls for squats, double... Read More

“Foot Locker”5 Rounds:9 Toes to bar15 Wall balls (20/14)-then-5 Rounds:9 Power snatch (75/55)15 Overhead squats (75/55) Recipe of the Week:Here is another recipe that adds... Read More