EMOM 7 Minutes 2 Clean Pull with shrug and pause 1 Clean Then…… AMRAP 18 Minutes 15 Ring Muscle Ups 30 Squat Cleans 155/103 45 Toes to Bar 60 Burpees    Read More

Front Squat 3 x 6 Then…. 3 Rounds 20 Single Arm KB Clean and Jerk, alternating 53/35 50 Double Unders Carrissa G!  Read More

Endurance WOD   Part One 15 Min Clock 5 Rounds of 3 min EMOM’s 200m Med Ball Run Wall Ball Lunges   2 Min Break   Part 2 3 Rounds 600m Run 50 DU 25 Pushups 15 Toes to Rings      Read More

Jerk: 3-3-3   Then…   The Mark Janus 21-15-9 Hang Power Clean Front Squat Shoulder 2 OH *135/93       Mark Janus  Read More

WWPF   200m Firemans Carry 50 Synchronized Wall Ball Shots, 20/14 10 Alt Rope Climbs   200m Firemans Carry 40 T2B (Partner Hangs) 8 Alt Rope Climbs   200m Firemans Carry 30 Strict HSPU (Partner Holds HS) 6 Alt Rope Climbs   200m Firemans Carry 20 DB Squat Clean Thrusters, 50/35 (mix anyway) 4 Alt Rope...Read More

Deadlift 5×1   Then:   75 double unders   5 Rounds of: 5 Deadlifts 275/183 7 Ring Dips 9 Bar Facing Burpees   75 Double Unders:   Post Loads and  Times to Zen and Comments:  Read More

Bench Press: 3RM then, 2 x 3 @ 90%   Then….     Complete 3 rounds at each station of :40 sec of work / :20 sec of rest Assault Bike (max cal) Russian Twists, 20/14 HR Pushups Lateral Box Jump overs , 20/16         B4B Nov 11th  Read More

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… 21-15-9 Chest to Bar Pullup Hang Snatch 115/83 *400m Run after each round* The Hutch  Read More

Front Squat 3 sets; 8 reps Then: For 15 min Death By Clean & Jerk 135/95 If you don’t make the reps needed in the minute you can start over again at 1. In the last minute complete a max effort for the entire minute.  Record total number of reps for your score.  Click the...Read More

9-12 Open Gym 10am Olympic Lift Class 11am Endurance 800m Run 100 Double Unders 400m Run 50 Wall Balls 400m Run 25 Burpees 400m Run 50 Wall Balls 400m Run 100 Double Unders 800m Run  Read More