Strength Every :90 x 10 3 Cleans + 1 Jerk -or- Endurance: 6 x 400 M Run -1 Min Rest-

-or- Skill 10 Min EMOM: 3 Muscle Ups + 3 HSPU -into- 5 Min EMOM: 5 Clean + Jerks 185/125# WOD 15 Min EMOM: 12 Front Squats 155/105# 15 Chest To Bar Pull ups (Pull Ups […]






The OPEN Starts this WEEK, Sign up HERE!!! __________________________ Strength 15 Min Establish: 3 Rep Thruster -or- Skill/Open Prep 14 Min EMOM: ODD: 8 Thrusters 95/65# EVEN: 15 Ball Slams 30/20# -or- Endurance:
 8 x 250 M Row every :90 sec 

WOD 5 Min AMRAP: 12 Thrusters 45/35# BB 12 Burpees over Bar -2 Min […]






Hero Day! 
”Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24/20 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20/14 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, […]






Strength/Skill 18 min EMOM: ODD: 5 Deadlifts (Work Up) EVEN: 30 Double Unders -or- 

Endurance
 3 x 1000 M Row -2 Min Rest- WOD 20 Min AMRAP: 40 Wall Balls 20/14# 7 MU’s (10 Pull Ups – 10 Dips) 10 Clusters 45/30# DB’s 3-2-1…GO!!