Latest Wods

Strength
Bench Press (10x2 @80%)
Every 1:15

Metcon
For Time:
2000m Bike Erg
1000m Ski Erg
2000m Bike Erg

10 Rounds for Time
Every 3 mins
10 T2B
10 Bar Facing Burpees
10 Thrusters (95/65)

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon 
15 min Amrap
200m Run
5-10-15-20 -25 . . .
15 GHD's

Strength
Squat Clean and Jerk (3x1 @ 85%)

3 sets
3 SC + 1 Jerk @75%
2 SC + 1 Jerk @80%
1 SC + 1 Jerk @85%

* Every 5 mins complete 1 set *

Metcon
3 Rounds for Time
30 Dumbbell Snatch (50/35)
30 Box Jump Overs (24/20)

*15 min Time Cap*

3 Rounds for Time
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#

Strength
Bench Press (5x1)
Every 2 mins, Add weight each set

Metcon 
For Time:
50/40 Cal. Bike Erg
35 Chest to Bar
20 Power Snatch (135/95)
35 Chest to Bar
50/40 Cal. Bike Erg

10 Rounds for time
Every 3 mins (10 rds)
19 Wall Balls (20/14)
19/15 Cal. Row

*Record each rd*

Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon
For Time:
500m Ski
21 Burpee Pull Ups
500m Ski
15 Burpee Pull Ups
500m Ski
9 Burpee Pull Ups

Strength
Squat Clean and Jerk (10x1 )
Every min, start light and add weight each lift for 10 sets.

Metcon 
4 Rounds for Time
400m Run
25 Front Squats (95/65)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#