Segment 1: Press Establish 1RM Segment 2: “Running Christine” 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24/20)Read More

Segment 1: Take 20 minutes to make up any missed strength segments from the past week. Segment 2: In teams of two, each complete each round: 21-15-9 reps: Deadlift (275/185lbs) Box Jump (30/24)Read More

Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75% Segment 2: At the 12:00 EMOM 9 minutes: 1 Power Snatch at 75% Segment 3: At the 25:00 4 sets of 20 Unbroken Deadlifts (225/155) Rest as needed but complete as quickly as possible  Read More

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double undersRead More

WOD Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets as heavy as possible Metcon: 21-15-9 Deadlifts (225/155) 400m run after each set Scale as needed to finish under 12 minutesRead More

WOD  Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited rest 2x150m Sprints, unlimited rest 1x400m SprintRead More

WOD Strength: Deadlift 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds 10 ring dips 15 floor presses (95/65) 20 goblet squats (52/35) Run 400mRead More

WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand PushupsRead More

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 10 minutes: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push jerks DB load based off the jerks most likely.  Don’t go too light.Read More

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th!  Get your tickets here! WOD Strength: Overhead Squat 3-3-3-1-1-1 Establish 1RM Metcon: 21 – 15 – 9: Deadlifts (225/155) HSPU Box Step-Overs (sandbag on back) Endurance: Row 5 Rounds x 1:30 on, :30 off Rest 3 minutes 5 Rounds x 1:30...Read More