March 2016

Press: 5-5-5 Then… For time: 15 Shoulder 2 OH, 155/103 30 Alt Pistols 60 Over the Box Jumps, 24/20 30 Toes 2 Bar 15 Shoulder... Read More

EMOM 7 Minutes (as a complex, unbroken) 1 Power Clean 2 Hang Power Cleans Then…. 9-7-5 Bar Muscle Up (scale with jumping bar muscle up)... Read More

                    The Bix modeling. Test for a new 1 Rep Max Front Squat! Then: 3 rounds 10 squat clean thrusters 95/63 5 rope climbs

9am: Open Gym for 16.4 10am: Olympic Lifting with special guest Coach Jenny Butler 11am: Enduro WOD 5 Rounds- Fight Gone Bad Style 1 Min... Read More

Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row *55 handstand push-ups... Read More

Power Snatch: 2-2-2 Then… WWPF – For Time Run 400m, (partners run together) 50 Alt Box Jumps, 24/20 Run 400m, (partners run together) 30 Alt... Read More

Back Squat 3-3-3 Then: 5 Rounds: 10 Dead Lifts (155#/105#) 7 Hang Cleans (155#/105#) 4 Ring Muscle Ups Post Loads and Time to Zen and... Read More

RDL: 3 x 3 (Snatch Grip) Weighted Pushups: 3 x 5 Then… 21 Toes 2 Bar 9 Squat Snatches, 135/93 15 Toes 2 Bar 7... Read More

3 x 500m Row Sprints Then….. 100 Air Squats 90 Double Unders 80 Sit Ups 70 Double Unders 60 Burpees 50Double Unders 40 KB Swings... Read More

2 rep max Front Squat then 2 sets of 2 at 90% 8 min AMRAP 10 alt KB Squat Snatch 35/26 10 deficit Push-ups 45/25#... Read More