Nancy

Today is the 2 year anniversary of the loss of the 19 Granite Mountain HotShots that died fighting the Yarnell Hill Fire. Saturday we will be doing the memorial WOD in honor of them but in the meantime make sure you take a moment today to say thanks and remember....

AMRAP Monday

A- Shoulder Press 1 x 10 @ 60% 1 x 6 @ 70% 1 x 3 @ 75% Rest 2 min, then: Max rep push press the same 75% bar B- 10 skin the cats OR 20 strict toes to bar C- 5 min AMRAP 10 wall balls (20/14) 10 slam balls (30/20) Rest 3 min 5 min AMRAP 10 slam balls (30/20) 10 push...

Another Partner WOD

For time: In teams of 2 (one partner working at a time), complete: 100 box jump overs 800m run 100 goblet squats (53/35) 800m run 100 burpees 800m run

Running CLock Means Row Fast

A- 8 x 1 snatch complx (let feel dictate load) 1- Halting snatch grip deadlift: 2 sec below knee 2- High hang snatch 3- Hang snatch B- 3 position floor press (135/95) 3 x 8 WOD: Against a 3:00 running clock, complete 2 sets: 500m row, then AMRAP of KBS (72/44) 3:00...

Back It Up

Here are the details for Friday Night… Please make sure you plan you partners accordingly. Friday, June 26 2015 2-person partner workout (same gender- mm/ff) Divisions: Men RX, men scaled, women RX, women scaled Qualifier workout: 3:00 AMRAP each; 1:00...