WORKOUT OF THE DAY: STRENGTH:HSPU- 4 ME sets on 2min then 3-5 reps OTMEM for 12min total OR Strict Press- 5@95%.3@100%.1.1.1@105-110%  -all % based off of 5rm WOD: [ Ham Sandwich ] 100 D-unders -Then- 10 Pull-up 15 KB 20 Wall Ball x 4 rds -Then- 100 D unders L1-CTB, 53/35, 20/14 L2/M-BW, 44/26, 14/10 L3-Aus. pl-up, 35/18, 10/6 15min CapRead more

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 2 ] 25 Wall Walks 50 TTB 100 Push-ups 200 Sit-ups 400m Tire Drag (45/25) 800m sandbag run 1600m Row 40min CapRead more

WORKOUT OF THE DAY: STRENGTH: Thruster- 5@95%.3@100%.1.1.1@105-110% -all % based off of 5rm WOD: [ Lucky 7 ] 7 Thrusters 7 P. Cleans 7 Burpees over Bar x 7 rds L1-95/65 L2/M-75/55 L3-65/45 14min capRead more

WORKOUT OF THE DAY: STRENGTH:4 x ME pull-ups on 2 mins, then 3-5 Pull-ups OTMEM x 6mins 12min total WOD: [ Dirty Dozen ] 12 DB Alt Snatches 12 Box Jumps 200m Run x 12min AMRAP L1-50/35, 24/20 L2/M-40/25, 20/14 L3-25/15, 14/ Plate, run 150mRead more

Congratulations to Lisa & Jason who took 2nd place at their comp this past weekend! WORKOUT OF THE DAY: STRENGTH:Back Squat- 5@95%.3@100%.1.1.1@105-110%  (all % based off of 5rm) WOD: [ Drop it like it’s hot ] 20-15-10-5 B Squat w/ 10 Dips each rd (same version as Elizabeth wod) L1-135/95 L2/M-95/65 L3-65/45 10min capRead more