WOD

A. 3 X 8-10 Weighted Dips @ 30X1 rest 60 sec 10-12 Strict HSPU rest 2 min B. For Time 100 Double Under 1 Rope... Read More

A. 3 x not for time 24 Russian Twist 8 T2B Max hold in Plank (at least 1 min) B. Complete as many rounds and... Read More

EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% Notes: This is meant to provide a warm up for both the legs and the... Read More

Workout of the Day A. Six sets of: Deadlift (All reps must be performed with PERFECT mechanics!) Set 1 – 3 reps Set 2 –... Read More

15 minutes to establish a 1RM Push Press. -then- “Helen” 3 rounds for time of: Run 400m 21 KBS 24/16kg 12 Pull-ups

Black & Tan Competing at the Duels in Parker Come Support Justin and Travis as they battle head to head against other two men teams... Read More

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80% For time: Run 800m 50 Ab-Mat Situps 25 Pushups Run 400m 50... Read More

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples .... Read More

5X2 Tempo HBBS @ 85% – rest 90 sec. *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up. -then-... Read More

Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest... Read More