“WWPF” 10 Rope Climbs 20 Deadlifts, 305/203 30 Synchronized Toes 2 Bar 60 Pushups, 45/25 2000m Row 60 Pushups, 45/25 30 Synchronized Toes 2 Bar 20 Deadlifts, 305/203 10 Rope Climbs When Partner Friday gets a little weird            Read More

Front Squat 3-3-3   Then   12 Min AMRAP   4 Strict Pullups 8 KB Swings 2pood/1.5pood 12 Hang Squat Clean 95/63   Post Loads to Zen and Comments:  Read More

Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… 800m Run 75 Wall Ball Shots, 20/14 600m Run 50 Box Jumps, 24/20 400m Run 25 Shoulder 2 OH, 135/93 200m Run Saturday Nov 5        Read More

15 Minutes to a heavy snatch (any way) Then…. 30 Burpee Ring Muscle Ups for time (Scale with 75 Burpee Pullups) *Every 3 Minutes 3 Snatches @ 75% Part I* Happy birthday to the one and only Jim Fris!  Read More

8 rep max Back Squat then 2 sets 8 at 90% Dianne 21 – 15 – 9 Handstand Push-ups Deadlifts 225/153Read More

9am- 11am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting 11 am- Endurance WOD 3 ROUNDS 800m run 50 DU 25 Wall Ball Shots, 20/14 10 Push Press, 115/73 *Row 1000m During workout*Read More

Bench Press: 3RM Then…. “MU Helen” 3 Rounds: 400m Run 21 KB Swings, 53/25 6 Muscle ups Bench Press Day!!!!!        Read More

“WWPF” 60 Hang Power Cleans, 135/93 60 Alt Box Jumps, 24/20 60 Pistols 40 Hang Power Cleans, 185/133 40 Alt Box Jumps 40 Pistols 20 Hang Power Cleans, 205/153 20 Alt Box Jumps 20 Pistols 2nd Gym    Read More

Snatch Balance   2-2-2   Then For Time Complete:   1000 Meter Row   21-15-9 Snatch (135/93) Ring Dip   Post Loads and Times to Zen and Comments  Read More

Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then… AMRAP 12 Minutes 21 Wall Ball Shots, 20/14 15 Deadlifts, 135/93 9 Toes 2 bar Happy Birthday Kat!        Read More