In teams of 3 Complete: AMRAP 21 Minutes Row 250 Meters 20 KBS 30 Sit-Up Team can rotate when all athletes complete their station. SCORE [...]

Kalinka - during Abbate Strength Back Squats add 10lbs to current 1RM calculate 90% then calculate: 5 @ 65% - 75% - 85% [...]

Strength Warm-Up Not For Time 10 x 50m Sprint Rest Approximately 60 Seconds between sprints Bench Press add 10lbs to current 1RM then calculate 90% [...]

  Skill 10 min EMOM Hang Squat Snatch Squat Snatch Weight approximately 70% of 1RM MetCon For Time: Buy - 400m Run then 5 rft: [...]

Strength Strict Press Add 10# to your current 1RM calculate the following: 90% then 5 Reps @ 65% - 75% - 85% Then EMOM For [...]

ONE CLASS SESSION ONLY 9AM Optional WoD ABATTE For Time: Run 1 mile 155/115 pound Clean and Jerk, 21 reps Run 800 meters 155/115 pound [...]

In Teams of 3 Complete For Rounds 21 Minutes of: 60 T2B 60 KBS 60 Strict Press 45/35 MONDAY "Memorial Day Murph" We will have [...]

MEMORIAL DAY "MURPH" Monday May 26th 9AM We will be hanging out at the box just after WoD. Benchmark "Grace" For Time: 30 Ground to [...]

Mobility/Flexibility (15-20 Min) Hip Ankle and Calves Lumbar and Thoracic Shoulder and Wrist Strength Bench Press (90%) 5 Reps 40% 5 Reps 50% 5 Reps [...]