WOD

Back Squat 6RM Then 2×6 @90%+ Then….. For Time: 30 Deadlifts 185/123 60 Toes to Bar 30 Front Squats 185/123

Olympic Lift Class: Snatch From Blocks 1-1-1 Clean and Jerk From Blocks 1-1-1 Endurance Class: The Dookie Man (12/28/12-3/1/24) Today we pay tribute to Dookie... Read More

Heats run every half hour, starting at 8am. Please sign into a class time. First heat runs while person 2 judges, then 2nd heat runs... Read More

Bench Press: 3 x 5 Then… WWPF Partner Nate W/bike (YGIG) – 20 min AMRAP 2 MU 4 HSPU 8/6 Cal Bike

Clean and Jerk 2-2-2 Then….. 42 Pistols 21 Power Clean and Jerk 135/93 30 Pistols 15 Power Clean and Jerk 18 Pistols 9 Power Clean... Read More

a. 3RM Weighted Strict Pullup b. 3RM Weighted Dip Then…. AMRAP 18 Minutes-Wear a weight vest if inclined to do so 400m Run 15 T2B... Read More

10 Min EMOM 2 Snatch Pulls + 1 Snatch THEN…. 3 Rounds 30 Wall Ball Shots, 20/14 15 Burpee Box Jumps, 24″/20″ 30 DB Hang... Read More

Back Squat 6RM Then 2×6 @90% Then…. AMRAP 15 Minutes 50 Double Unders 10 Deadlifts 155/103 5 Muscle Ups

OLY Snatch (blocks): 4 x 2 Clean & Jerk (blocks): 4 x 2 ENDURO 50-40-30-20-10 KB Swing, 53/35 Situp Jumping Pull-ups (RX=bar above max reach)... Read More

10 Minutes to a Heavy Thruster Then… 20 Minute Ladder 3-6-9-12-15-18-21-24-27…….(add 3 reps each round) Toes to Bar Thruster 95/63 Perfect Pushup