With a Running Clock: 2023 Rogue Invitational Remix 0:00-15:00 Work Up to a Heavy Back Squat 17:00-32:00 AMRAP 15 Minutes 5 Bar Muscle Ups 10 Box Jumps 40/30 (Stack Boxes for 40) 200m Run *5 Back Squats 275/203 after each round* Can use Rack 32:00-35:00 Max Cal Ski or Bike Enjoy Box Jumps, Ara!Read More

Olympic Lifting -Jerk Dip + Jerk: 5 x 1 @ 80%+ -Clean: Work to a heavy single Endurance – Happy Birthday Mike Ciunci 17 MIN AMRAP 10 Burpee Box Step-overs, 50/35 29 DB Push Press, 50/35 *Complete 79 toes 2 ring at any point during the workout 17 MIN AMRAP 44 KB Swings, 53/35 44...Read More

The Meg 15 Rounds for Time 5 Burpee Pullups 10 Wall Balls 20 Double UndersRead More

WWPF 100m/100m Sled Push Relay x 1 (both do 100m) 10 Synchronized Wall Climbs 10 Alt Rope Climbs 100m/100m Sled Push Relay x 2 (both will total 200m) 8 Synchronized Wall Climbs 8 Alt Rope Climbs 100m/100m Sled Push Relay x 3 (both will total 300m) 6 Synchronized Wall Climbs 6 Alt Rope Climbs 100m/100m...Read More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…. Happy 37th Birthday to Pam!! For Time: 37 Clean and Jerks 135/93 1000m Ski 37 Back Squats 1000m RunRead More

Deadlift 3 x 4@90% Then 1 X ME @ 85% Then…… 4 Rounds 15 HSPU 50 Double Unders 400m RunRead More

10 Min EMOM 1 snatch + 2 OHS 3 Rounds 30/25 Cal Row 30 DB Hang Snatch, 50/35 —–2 Min Rest—— 3 Rounds 20/15 Cal Bike 20 OH DB Lunges, 50/35Read More

Back Squat-Test 1 RM Then….. Mole Day WOD AMRAP 15 Minutes 6 Ring Pullups 10 Hang Cleans 115/73 23 Box Jump Over 24/20Read More

Olympic Lift Technique Class: -Snatch Pull 5 x 3 over 100% (overload before full snatches) -Snatch 5×2 Endurance WOD: Starts at 10am AMRAP 12 Minutes 100m Sprint/100m jog recovery AMRAP 12 Minutes 3 Strict or L Pullups 5 Ring Dips 7 Weighted Pushups AMRAP 12 Minutes 10 Cal Bike 15 Wall Balls 20 BurpeesRead More

For Time 25 Pull-ups 400m Run 50 GHD Sit-ups Or Weighted Sit-ups 400m Run 75 Air Squats 400m Run 100 SA DB Cleans, 50/35 or 53/35 400m Run 75 Air Squats 400m Run 50 KB Swings, 53/35 400m Run 25 Toes 2 BarRead More