DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 30 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3 x M.E. @ Body Wt   Strict Chin up: 3 x M.E.   Then…   21-15-9 w/DB’s   Power Clean, 50/35   Front Squat, 50/35   S2OH, 50/35                Read More

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. 30 Chest to Bar Pullups 10 Power Snatch 115/73 15 Bar Muscle Ups 8 Power Snatch 10 Ring Muscle Ups 6 Power SnatchRead More

Bulgarian Split Squat 3×8 per leg Then… 5 rounds 20m bear crawl 10 Ring push-ups 20 cossack squats 53/35 Congrats to Carrissa on her first competition!Read More

9am- 11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance In any order, complete the following: 2 mile Run 2000m Row 200 Double UndersRead More

Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups 5 Min Rest Then….. 3 Rounds 400m Run 10 DB Snatches (full depth squat) 50/35 Great job to Selena and Majesta on a very successful senior year on the WCU Gymnastics team!Read More

WWPF   60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt   40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt   20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope Climbs, alt          Read More

Front Squats 2-2-2   Then:   75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push Press 30 Double Unders 9 Front Squats 9 Push Press   Post Loads and Times to Comments:  Read More

3 x M.E. Body Weight Bench Press 3 x M.E. Strict Chin Ups   Then…     14 Min AMRAP 200m Run 12 KB Swings, 70/53 3 HSPU   200m Run 12 KB Swings 6 HSPU   200m Run 12 Kb Swings 9 HSPU   200m Run 12 KB Swings 12 HSPU     *CONTINUE...Read More

15 Minutes to work up to a heavy complex: 3 Hang Cleans 1 Jerk Then…. 30 Burpee Bar Muscle Ups for time Or 75 Burpee Pullups *Every 2 minutes on the minute: 3 Body weight clean and jerks*   https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead More