Deadlift 15 min find 2 rep max Deadlift ( touch and go 🙂 ) Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min....Read More
15 minutes to establish a 2RM Snatch (touch & go) Then… For Time: 3 Rounds: 15 Burpees 200m run 12 pullups 200m run 9 snatches, 135/95 Our Holiday party is next Thursday. Make sure you RSVP! If you didn’t get the invitation, please let us know Read More
15 Minutes to work up to heavy 2 rep clean max (touch and go) Annie (10Min cap) 50-40-30-20-10 Double Unders Sit Ups Then…. Kelly (3 Rounds) (15 Min cap) 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Devon P, goin for it on the rower at Test Your Metal Read More
5 x L/R One arm Bench Press. A new Movement but not a new movement pattern. Weights will be challenged by core stability/ability 3 Rounds for time: 53/35 lbs KB Complete the following complex ALL MOVEMENTS with Left Arm then complete ALL MOVEMENTS with the Right Arm. 3 Russian swings (this is a one...Read More
WOD DEMO CLICK HERE 5 rounds for time of: 5 Hanging Ring Extensions (right arm + left arm = 1) 5 Forward Rolls 5 Backward Rolls Scale for the backward roll will be a Candle Stick Roll 10 Sots Press, 45 lbs Foose 14:55 RX’d 01/02/2012 Wiser DNF (he turned green) 🙂Read More
Today’s Class Schedule: 7:30am, 9:30am, 12noon, 4pm 5 min EMOM: 3 squat cleans + 1 Jerk,  AHAP Then… “Wacky Wiser Partner Friday” 18 Front Squats, 185/135 18 Wt Pullups, 53/26 (hold KB with feet. No weight belts) 200m Run 14 Front Squats 14 Wt Strict Pullups 300 Run (around building through parking lot) 10 Front Squats 10 Wt...Read More
