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  Jim” 5 Min AMRAP – 200m Row – 10 Burpees Rest 5min “Donna” 5 Min AMRAP – 5 Power Cleans 95/65 – 4 Front Squats 95/65 – 3 Thrusters 95/65 Rest 5 Minn “Cheri” 5 Min AMRAP – 20 DU’s – 15 Jumping Jacks – 10 Med Ball Ball Slams Then Partner 1 mile […]

“Bro Sesh” Find a heavy 5RM Bench Press Strict Pull-ups – 1RM with most difficult weight -Or most difficult Ring Row progression Dips – 5 sets of 3 -Increase weight from last week if added -Or try to increase progression

Join us tomorrow for a special Veteren’s Day WOD! We will be honorining Sergeant Jeremiah Wittman. Sergeant Wittman was from Darby, Montana. He was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado. He was killed on February 13, 2010, when insurgents attacked his unit with

Back Squat – Find a Heavy Single for the day then 2×2 @90%   “Bergeron’s Open Test” 20min AMRAP -50 WB 20/14 -50 DU’s -40 BJ’s -40 TTB -30 Burpee -30 C2B -20 Clean 145/100 -20 Jerks 145/100 -10 Snatches 145/100 -10 MU’s

“Brass Balls” Teams of 2 20 Min AMRAP 100 Cal on the Bike 50 Cal Row 100 DU 50 KB Swings 53/35 8 Rope Climbs 30 Box Jumps 30/24

What an awesome Halloween Throwdown this year!!!!   Find Heavy Clean and Jerk “Run n’ Gun” 10min AMRAP 10 Pistols 10 Thrusters 95/65 10 Jerks 95/65 200m Run Score: Weight for Clean & Jerk Reps in 10 min AMRAP

Strict Pull-ups – 5 sets of 3     – if added weight last week, increase weight     – increase difficulty of ring row progression as well Dips – 5 sets of 5     – Weight may be added     – Scale: use box or benches 10min EMOM     -8 Burpee

“Ride and Row Makes the Body Go” 3 Rounds     – 20 Cal on bike     – 10 Squat Cleans 135/95     – 10 Box Jumps 24/20 Comp rest 2min all others 4min 3 Rounds     – 20 Cal Row     – 10 C2B     – 10 Burpee over