3.13.17

WOD

Strength

10 min EMOM

3 Front Squats @ 70-75% 1RM

Metcon

10 min EMOM

O: 15 Wallballs @ 20/14

E: 40 Double-unders (Scale: 25 DUs or 2/1 singles)

3.6.17

Don't forget to submit your 17.2 score before Monday @ 8pm!  

WOD

Strength

10 Rounds E2M

1 Snatch-grip High Pull

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

1 Overhead Squat

1.13.17

WOD

Strength

10 min EMOM

2 Squat Snatches @ 75-80% 1RM

Metcon

4 RFT

5 Power Snatches @ 135/95 (RX+ 165/115)

15 T2B

30 Wallballs @ 20/14

2.7.17

WOD

Strength

10 min EMOM

5-7 Strict Pull-ups

Metcon

4 RFT

25 Medball Cleans @ 20/14

50 Double-unders (Scale: 35 DUs or 3/1 singles)

1.31.17

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

WOD

Strength

10 min EMOM

2 Squat Cleans @ 80% 1RM

Metcon

“JT”

21-15-9

HSPU

Ring Dips

Push-ups