Wednesday, January 29th

WORKOUT OF THE DAY: A. 15 Mins Handstand/Handstand Walk Practice B. 20 AMRAP 5 HSPU (mod is 2 wallclimbs) 10 Toes to bar 15 Medicine ball cleans (20,14) *Part A work at your current level. Here are some suggestion -freestanding handstand with a spotter -freestanding...

Tuesday, January 28th

WORKOUT OF THE DAY: A. Front Squat 5-5-5-5 B. Push/Split Jerk 1-1-1-1 C. 12 AMRAP 12 Box Jumps (24,20) 6 Thrusters (95,65) 1 Rope Climb *Your choose of push or split...

Monday, January 27th

WORKOUT OF THE DAY:   A. In 15 mins establish a heavy 1 Rep Snatch B. Open WOD 13.1 17 AMRAP 40 Burpees 30 Snatches rx(75,45) (40%) 30 Burpees 30 Snatches rx(135,75) (60%) 20 Burpees 30 Snatches rx(165,100) (75%) 10 Burpees As many snatches as possible...

Friday, January 24th

WORKOUT OF THE DAY: A. Push Press 3-3-3-3-3 B. 3 RFT 9 Ring Dips 15 Burpee Pull ups 21 Wallballs (20,14) 800m run *Bar for burpee pull ups needs to be 6 inches above max overhead...

Thursday, January 23rd

WORKOUT OF THE DAY: For Time: 9 Snatches rx(115,75) adv(155,105) Row 2000 15 Snatches rx(115,75) adv(155,105) Row1000 21 Snatches rx(115,75) adv(155,105) Row 500m *Coaches stager start if class size exceeds...