Open WOD 11.3 5 Minute AMRAP Squat clean & Jerk @ 165lb./110lb.

For Time: 75 Burpee Box Jumps

3 rounds for time: 7 muscle ups 7 deadlifts 255/180

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, Read More …

On this day in 2012 (yup, we’re a year old) we opened for business in our high tech facility….mine and Kristy’s garage… AND NOW LOOK AT US!  Big things can happen in a year, thanks for all the love and Read More …

“Nancy” Five rounds for time of: 400 meter run 95/65 pound overhead squat, 15 reps

4 Rounds 1 min Burpees 1 min Wall Ball 1 min Shuttle Sprint 1 min Squats 1 min pushups 2 min Rest *10 sec rest in between movements For reps. Round with lowest total number is your score.

For time 200 double unders Then, 4 rounds of: 15  Shoulder Press 95/65 15 Alt Plate overhead lunges 45/35 15 Rock up squats *MOD 1 – 100 Double Unders *MOD 2 – 100 Tuck Jumps

Snatch Max 5-5-4-4-3-2-1-1-1