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  AMRAP:  15 Minutes 5 Chest-to-Bar Pull Ups (S:  Pull Ups) 5 Push Ups Add 1 Rep to Each Round   SKILL WORK:    Muscle Up Progressions PICK ONE… 5 MU Progressions or 20 Ring Dips (S:  Toes Touch Ground/Band) 20… Read more »

  VETERAN’S DAY WOD   PLEASE NOTE : The gym will only be open from 9-11 a.m., we will be running multiple heats of Nutts in honor of LT Andrew Nuttall.  Heats will be determined in order of arrival (first… Read more »

  WARRIOR:  2 PERSON TEAMS BOTH DO BURPEES, THE REST 1 ATHLETE   AT A TIME 20 BURPEES ( BOTH ) 40 PULL UPS 60 PUSH UPS 80 SIT UPS 100 AIR SQTS 20 BURPEES ( BOTH ) 40 SDHP   115/75… Read more »

  LURONG WOD #1 REPEAT:  RANDY 75 POWER SNATCH  (Rx: 75/55; S: 45/33)             

  WOD:  5K FOR TIME   SKILL WORK: PICK ONE 5  20 SEC L SITS 5 PLANCHE HOLDS 5 TUCK HOLDS

  STRENGTH:   DEADLIFT 1-1-1-1-1-1-1                                   3 ROUNDS FOR TIME:  25 JUMPING SQUATS   20 PUSH PRESS  45/35   20 GOOD MORNINGS  45/33 REST 3 MINUTES 20… Read more »

    9-15-21 Overhead Squat (Adv: 105/75; Rx:  95/65; S1: 75/55; S2:  65/45) Burpees Ab-Mat Sit Ups   Skill Work: 30  Shoot Throughs               

  HEAVY LIFTERS:   Bench Press 5 x5 @ 50% BW Intro to Band Tension Utilize all three grips Then… Four Rounds For Time: 15 Weighted Push Ups (45/25) 15 Weighted Box Dips    OPEN GYM: Parallet Work This will also… Read more »

  PLEASE NOTE:  WARRIOR WOD WILL BE  OFFSITE AT SOUTH COUNTY H.S. TRACK.  IF YOU WANT TO MEET AT GYM BE THERE NO LATER THAN 8:45 TO CARPOOL, OTHERWISE MEET AT THE SCHOOL NO LATER THAN 9:15 WARRIOR WOD:  800… Read more »

CHIPPER 30 Dips (Matador or Ring) 50 Squat Thrusts 15 Deadlifts (RX: 185/135, S: 155/105) 50 Mountain Climbers 30 Push Ups