11-1-2016

Level I & Level II Odd: Push Press (80%) 3 reps Even: Plank Hold 45 Seconds EMOTM  for 10 min — Burpee 9 reps Dumbbell Snatch (50/35) 12 reps Lunge 15 reps (per leg) AMRAP in 10...

10-20-2016

Level I  & Level II ODD: Pull-Up 6-8 reps EVEN: Push Press (70%) 6 reps EMOTM 12min — Double Under 40 reps Sit-up 30 reps Ball Slam (30/20) 20 reps 4 Rounds for...

10-11-2016

Level I & Level II ODD: Deadlift (70%) 3 reps EVEN: Push Press (75%) 5 reps EMOTM for 6 min — Push Up 35 / 25 reps Run 300m KB Swing (32 / 24) 30 reps 3 rounds for...

9-24-2016

Level I & Level II “Team WOD Saturday” Deadlift (155 / 105) 9 reps Front Squat (155 / 105) 9 reps Shoulder-2-Overhead (155 / 105) 9 reps AMRAP in 15...
9-5-2016

9-5-2016

Level I & Level II Split Jerk (M.E.) 1 rep *NOTE: You’ll have 15 minutes to set a 1RM split jerk; take as many attempts as you need — ODD: Deadlift (85%) 2 reps EVEN: Push Press (75%) 5 reps Every 90 seconds for 9...