Olympic Lifting Every 2 minutes…. 3 Rounds: 1 pause @ knee clean pull + 1 pause @ knee clean 3 Rounds: 1 pause @ knee clean 3 Rounds: 1 clean -Overhead Squat: 4 x 3 Endurance – 35 min AMRAP 200m Weighted Run, 50/35 100 Air Squats 75 Drag Rope DU (scale w/speed rope) 50...Read More

Mini Chad-Full Chad will be at 10:30am 20 Rounds –wear a ruck or vest if you want, see Chad Standards below 25 Step ups 20/16 10 Pushups 5 cal Ski  *Chad Standards: 3 OPTIONS: 1. Slick/Beginner // No rucksack. You pick the height of the step-ups. 2. Standard/Intermediate // 30#/20# rucksack. You pick the height...Read More

AMRAP 15 MIN – YGIG 3 T&G Squat Cleans, 155/113 5 HSPU 7 Shuttle Runs AMRAP 15 MIN – SYNCHRO 5 Synchronized BMU 10 Synchronized Burpees 15 Synchronized Wall Ball ShotsRead More

For Time, In Any Order: 45 Minute Cap 3 Mile/2.5 Mile Bike 12 Rope Climbs 15’ 1600m/1400m Ski 150 Situps or 75 GHD Sit-ups  1 Mile Run or Row 30 Burpee Sandbag Over Wall -HeavyRead More

EOMOM 15 Minutes  8 Bench Press 5-10 Chin Ups 10 Gorilla Rows per arm  Then…. AMRAP 18 Minutes  20 KB Deadlifts 70s/53s 100m Farmer Carry 10 Ring dips 20 Sandbag Squats 100/75 100m Sandbag Carry 10 Ring dips 20 Toes to Bar 300m Run 10 Ring dipsRead More

10 MIN EMOM Snatch Start (floor 2 Knee) + Snatch Pull + Snatch Then… 20 MIN AMRAP 50 ALT DB Hang Snatches, 50/35 40 DB Box Step-overs, 50/35 30 Burpees Over DB 200m Weighted Run, 50/35Read More

Front Squat Test 1RM Then… AMRAP 15 Minutes  10 Front Squats 165/113 100m Sled Push 55/35 12/10 Cal BikeRead More

Olympic Lifting -3 Position Snatch: High Hang + Hang (mid-thigh) + Floor -Jerk: 5 x 2 17 MIn AMRAP 200m Run 21 KB Swings 12 Pull-ups *Run increases by 200m every round 17 Min AMRAP 500m Row 15 Thrusters, 75/53 7 Burpees over barRead More

Reminder:8am Class only, then open gym until 10am AMRAP 30 Minutes  100m Sandbag Carry-Heavy 10 Pullovers 200m Sled pull 55/45 (pull, not push) 20 Burpees 300m Run 30 Wall BallsRead More

Wacky Wiser Partner Friday For Time: 50-40-30-20-10 Cal Row Snatch: 95/53, 115/73, 135/93, 155/113, 175/133 Toes 2 Bar (partner hangs) *Perform a 200m Run Relay after each full roundRead More