Workouts
June 3 – 9
Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3
May 27 – June 2
Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15
May 20 – 26
Sat 35Min AMRAP – With a partner 100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10
May 13 – 20
Sat With a partner, split as neededTwo rounds of: 200 Double-unders135/95 pound Overhead squat, 50 reps50 Pull-upsRun 1 mile (both partners run)Scale so that you are starting
Apr 22 – 28
Sat With a Partner15 Min to build to a heavy Bear Complex (1 Rep of each w/o rest)Power CleanFront SquatPush PressBack SquatBack Rack Push Press 5
April 15 – 21
Sat 30 Rounds – Alternate after a full round3 Burpee3 Power Clean 135/953 Front Squat3 Shoulder to Overhead3 Air SquatAfter Rounds 6,12,18,24 and 30 each partner
April 8-14
Sat 35 Min AMRAP – 1 Partner works while the other rests 4 Rounds – each partner does 2. 10 Strict Press 95/65 and 100M Run 4
Mar 25 – 31
Sat Mar 25 40 Min10 Rounds – Partners alternate rounds10 TTB10 Single DB Devil’s Press 50/358 Rounds8 Cal 8 Pull Ups6 Rounds6 TTB6 Devil’s Press4
POPULAR POSTS
Mar 19 – 24
Sunday 10-9-8…1Snatch 115/85CrossBody Knee to ElbowHSPU Monday Tabata Pull Ups1×25 Back Squat Metcon: Four rounds of: 27 Box jumps, 24″ box20 Burpees11 Squat cleans, 145/100
Mar 10 -18
Fri Mar 10 Quarterly “Air Force” WOD test For time: 4 Burpees at the beginning of every minute including 0:00 before moving on to the
Mar 3 – 9
Fri Mar 3 12 Min AMRAP – Unless you are doing the open, then 6 min cap on the 1st part 5 wall walks50 double-unders15
