“J.J” For time: 185 pound Squat clean, 1 rep 10 Handstand push-ups 185 pound Squat clean, 2 reps 9 Handstand push-ups 185 pound Squat clean, 3 reps 8 Handstand push-ups 185 pound Squat clean, 4 reps 7 Handstand push-ups 185 Read More …

“We’re not looking to make it comfortable, we’re looking to turn men into steel” -Greg Glassman Fran: For time: 21 Thrusters 95/65 21 Pull-ups 15 Thrusters 95/65 15 Pullups 9 Thrusters 95/65 9 Pullups [youtube=http://www.youtube.com/watch?v=KVxzDOYv85k]        

Hey guys the shirts are in if you pre-ordered we have have em here for ya and for those of you that haven’t pre-ordered but do want one we have some left so hurry and come get one.  Bring your Read More …

15 minute AMRAP 10 burpees 20 walking lunges with 45lb plate 30 double unders Rain or shine 🙂  

3×3 Bench Press These sets should be maximum effort, with end result being a new 3 rep max. 5 Rounds for time: 135/95 lb Front Squat, 10 reps 200 Meter Sprint  

For time: 1 Pood Kettlebell Clean – 30 each arm 20 Box Jumps, 24″ 10 Wall Ball Shots, 20 lb. ball 20 Box Jumps, 24″ 1 Pood Kettlebell Clean – 30 each arm Rest 1 minute 1 Pood Kettlebell Clean Read More …

Pre WOD skill work: 4×3 Squat clean WOD: Suicide Runs 1st minute: 10 meter sprint Every minute you add at 1o meter length Add a length until you can’t make  all the required sprints in the alotted minute. 🙂 Emrich, Read More …

Rest Enjoy that sunshine today! Do something active. Thanks Adneil for dropping in on Friday!

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the Pull-ups, Push-ups and Squats however you see fit.  If you have body armor, wear it.  

Pre-WOD: Turkish get up 3-3-3 8 Rounds for time: 4 Deadlift @ 250 16 Toes-to-Bar