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Thursday, September 8, 2016



Strength: 5 x (3-5) Ratchet Strap Pull-ups 

WOD:  EMOM 16

Min 1: 15/12 Cal Row

Min 2: 10 Push Press

Min 3:  10-12 Heavy Wallballs

Min 4: 15-20 Ab Mat Situps

L3: 135/95 30/20

L2: 115/75 20/14

L1: Scale

Cashout:  Tabata Superman hold (hold 2.5# plates for extra difficulty)

Then.. Tabata Hollow Body Hold

Wednesday, September 7, 2016

Skill: GHD Situps

WOD: 10 Rounds For Time

3 Muscle Ups

6 Burpee Box Jump Overs

30 Double Unders

*24 min time cap

L3:  Muscle Ups

L2:  CTB or Pull-ups

L1: Ring Rows

Tuesday, September 6, 2016

Strength:  Take appx 20 min to build to today’s heavy 2-rep TNG deadlift

AMRAP 14

Single Arm Overhead Kettlebell Walk (other kettlebell held in other hand)

8 Pushups on Kettlebells (on the bell)

8 Kettlebell Snatch

L3 1.5/1

L2: 1/.5

L1: Scale

Monday, September 5, 2016

*Labor Day WOD* (9:30am and 10:30am classes only)

In teams of 2 Complete the following, like the holiday song:   

1 Bear Complex (single)

2 Buddy Back Squats

3 Burpee Broad Jumps

4 Push-ups

5 CTB Pull-ups

6 Thrusters

7 Kettlebell Swings 

8 TTB

9 Wall Balls

10 Clean & Jerks

11 Deadlifts

12 Trashcan Sprints (round trips)

*Split work anyway, bear complex cannot be broken up.  

L3: 135/95 2/1.5

L2: 115/75 1.5/1

L1 Scale