4 rep max back squat + 2 sets of 90% 3 rounds for time: 30 Medball sit-ups 20/14 15 Power Snatches 135/95Read More

10am: Oly class 11am Endurance For Time: Run 1600m  100 DU 50 Situps 25 Ring Pushups Run 800m  75 DU 50 Situps 25 Ring Pushups Run 400m  75 DU 50 Situps 25 Ring Pushups   Team Sweaty Skunk Alien DoritoRead More

Hang Snatch: 15 minutes to establish a heavy single Then… For Time: 400m Run 21 Burpee Pullups 400m Run 15 Burpee Pullups 400m Run 9 Burpee Pullups We are looking for volunteers and judges. Sign up HERE!      Read More

“WWPF” 2014 Regional Team Event 7  Row 500m / 125 DU (switch movements when both partners are done) 50 Deadlifts , partner holds DL (must switch every 5 reps), 275/183 50 Toes 2 Bar , partner holds from bar (must alternate every 5 reps) Guess who was invited to the Olympic qualifier this February?  Read More

OverHead Squat 2-2-2 Then Nancy 5 Rounds of: 400 Meter RUn 15 OverHead Squats 95/65(63) Post Loads and Times to Zen and Comments:Read More

1a. Bench Press: 3 x 3 1b. Weighed Pull-up: Est a heavy weighted Pull-up Then… AMRAP 12 Minutes 6 Triple Unders 9 Kb Swings, 70/53 12 Toes Through Rings          Read More

15 Minutes to a heavy Hang Clean above knee Then….. 3 Rounds 24 Alternating Pistols 10 Hang Power Cleans  165/113 7 Bar Muscle Ups   The 6 am’ers at Whacky Wiser Partner FridayRead More

Work up to a 4 rep max back squat Then, 2×4@90% Then…. AMRAP 10 Minutes 3 Wall Climbs 6 Deadlifts 305/203 9 Box Jumps 30/24 Happy birthday to Super Doug and Mcfall!Read More

4 Rounds 500 Meter Row Sprints Rest as needed b/w Rounds Then: 15 Min AMRAP of: 50 Double Unders 40 Situps 30 burpees 20 supermen Post Loads and Times to ZEN and Comments:Read More