Monday

WOD “Dice Roll” with a partner complete 6 rounds of 4 min intervals of max effort exercises and interval timing that corresponds with the # rolled.…

Saturday Team

Partner “The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters 135/85# 7 Toes to bar 7 Deadlift 245/185# 7 Burpees 7 Kettlebell swings…

Friday

WOD 10 mins to work up to 1RM weighted Chin-up (palms facing you) then Five rounds for total time of: 50 Double-unders 10 KB Double Swing…

Thursday

WOD Spend 12 mins working up to a 5 RM “touch and go” Deadlift. then 2o min  AMRAP 3 rounds  5 DH pull-ups 10 push-ups, 15…

Monday

Saturday

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry, based in Edmonton, Alberta,  was killed by an improvised explosive device that…

Friday

WOD Amrap 10 Mins 200 m run Max Rep Muscle ups MOD 1: Deadhang Pull-ups MOD 2: Banded Pullups (10 reps fresh rule) Rest 5 minutes…

Thursday

Impressive #’s. Be accountable to your results. WOD Turkish Get-ups 2 Reps on the minute for 12 Minute as heavy as possible. then 21-18-15-12-9-6-3-1 KBS 70/53# …

Wednesday

WOD Bear Complex for Quality and Max Load 5 rounds of 7 sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push-Press 1…

Tuesday

WOD “Fight Gone Bad” 3 rounds of: As Many Reps As Possible In 1 minute of Wall-ball 20/14# 10ft Sumo deadlift high-pull 75/55# Box Jump 20…

Monday

Marty. WOD As many lengths as possibe in 5 mins Teams of 3 Sled Push Relay as heavy as possible rest 5 mins 5 mins for…

Friday

Badger requires mental fortitude. Strength/ Skill 15 mins to work up to a 1 RM Power Clean & Jerk. WOD 5-4-3-2-1 Wall Walks Clean & Jerks…