Back Squat: 3-3-3 (80%) Then: 7 Rounds of: 14 Pullups 14 Med Ball cleans 200 Meter Run *18 Min Cap Post Loads and Times to Comments and Zen:Read More

TEST: 1RM Bench Press Then… AMRAP 14 Minutes 90 Double Unders 30 KB Swings, 53/35 15  Toes 2 Bar Rob Lavoie 1 year and 6 months agoRead More

EMOM 10 2 Power Snatches 1 Snatch Then…. EMOM 10 Minutes 10 Wall Balls 20/14 10′ 3 Ring Muscle Ups (sub=5 Ring Dips) *Scale with fewer reps per minute* Heather M doing some box jumps  Read More

15 min to find 10RM Front Squat Then.. 2 x 10 @ 90% (Allow 20min) 10 min AMRAP 12 Burpee Box Jumps, 24/20 3 rope climbs  Read More

9 am-11 am Open Gym 10 am- Olympic Lifting Class with Coach Ryan 11 am- Endurance 100 Double Unders 400m Run 50 Pushups 400m Run 25 Ring rows with feet on box 10 Front Squats 165/103 800m Run 10 Front Squats 25 Ring Rows 400m Run 50 Pushups 400m Run 100 Double Unders   Happy...Read More

10 Meters of Fun 5 Rounds 1 Minute at each station with 1 Minute rest after each full round 10m Prowler Push 100/75 10m Farmer Carry 70/53 10m Shuttle Runs 10m OH Walking Lunges 45/25 1 Minute Rest Gaga and Tina doing partner deadlifts way back in the day!  Read More

15 minutes to work to a heavy snatch Then… “Wacky Wiser Partner Friday” Partner Death By…. OHS, 95/63 C2B Pullups *Complete 1 OHS and C2B Pullup the first minute, 2 the second minute, 3 the third minute and so on. When you cannot complete the correct reps scheme for that minutes, start back at the...Read More

Thruster 3-3-2-2-1-1-1 Then 10 Thrusters (135#/93#) 50 Double Unders 50 Situps 8 Thrusters 40 Double Unders 40 Situps 6 Thruster 30 Double unders 30 Situps 4 Thruster 20 Double Unders 20 Situps 2 Thrusters 10 Double Unders 10 Situps 18 Min Cap Post Loads and Times to Comments and Zen:  Read More

1A. Bench Press: deload: 1 x 3 (65%), 1×3 (70%), 1 x3 (75%) 1B. Bent Over Row: deload 1 x3 , 1 x 3 , 1 x 3 , Moderate weight *Test 1RM Bench Press Next Wednesday Then… 2 Rounds: 9 Muscle ups 15 Deadlifts, 225/153 30 Box Jump Overs, 24/20   Murph Prep  ...Read More

2 x 1,000m Row Then….. AMRAP 2 Minutes Power Clean and Jerk 135/93 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 165/113 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 185/133 Paul and Baz during Murph  Read More