July 30th, 2015

Dynamic Stretching WOD FILTHY 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions/super man 50 Wall ball shots, 20/14 50 Burpees 50 Double...

July 29th, 2015

Warm up Roxanne Skill/Strength Pull up 5×3 WOD DIPS/SDHP 10-1 9-2 8-3 7-4 6-5 5-6 4-7 3-8 2-9 1-10

July 28th, 2015

Warm up Junk yard Dog Burgener warm up Strength Hang Power Cleans 10×3 12 Min AMRAP 10 box jump 15 Slam ball 30/20 30 double under 1 DL EMOM

Thursday July 23rd, 2015

Warm up 15 push up 15 OHS 15 squat 3 rounds 200m run/row Strength 10 min plank EMOM WOD KB Swing53/35 Pull UP 40 10 30 20 20 30 10...