Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsStrict Pull-Ups x 5 RepsPush-Ups x 5-15 reps Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsBar or Ring Muscle-Ups x 1-5 Reps*Deficit Push-Ups x 10-20 Reps *If you have your C2B Pull-Ups and want to work towards your first muscle-up, complete the following for each set: -10 Hollow arch swings-3-5 High Kips (think bellie button or hips close to bar or rings without sacrificing good body position) WOD Dungeness & Octopi Complete 4 sets of the following for max reps: 30 Seconds of Man Makers 50/35Rest 30 Seconds30 Seconds of Rowing for CaloriesRest 30 Seconds30 Seconds of Dips (rings or Stationary)Rest 30 SecondsRead more

Strength/Skill Dungeness & Octopi Back Squat 5@70%5@75%3@80%2@85% WOD Dungeness & Octopi 7 Minute AMRAP: 12 Burpees 6 C2B Pull-UpsRead more

WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP of the following: 75 Sit-Ups 50 Pull-Ups 50 Push-UpsRead more

Open Workout “19.3” 200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50/35-lb. dumbbell, 24/20-in. box Time cap: 10 minutes We will have scaling options available!Read more

Join us Thursday, at 6:30 PM as Andy Mitchell and Ed Seibold face off for the announcement of workout 19.3, while wearing their bunker gear. This is a fundraiser for the 2019 Scott Firefighter Stairclimb! We will have chances to donate at the event or, you can donate to their respective links below: Ed – http://www.llswa.org/site/TR/LLSWA/llswaFF… Andy – http://www.llswa.org/site/TR/LLSWA/llswaFF… WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday. c) Complete 3 sets of the following, not for time: Barbell Row x 6 Reps @20X1Superman Hold x Accumulate 45 SecondsHollow Hold x Accumulate...Read more