Power Clean 3-3-3   Then   Pie Day (3.14) Elizabeth on a Bike   3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on Bike   *Row only if all bikes are fully occupied.   Post Loads and Times to Zen and Comments:  Read More

Bench Press: 8 RM then 2 x 8 @ 90%   Then…   For Time: 3:00 Min Front plank, 45/25 (must accumulate 3 min before moving on) 30 Kb Swings, 70/53 15  Wt Strict Pull-ups, 20/14   2:00 Min Front Plank, 45/25 (must accumulate 2 min before moving on) 20 Kb Swings, 70/53 10 Wt Strict...Read More

EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar) 7 Snatch Rd 1=115/83, Rd 2=135/93, Rd 3=155/113 Cash Out: 2 min all out sprint for calories on assault bike *scored separately*     Don’t forget to sign up for...Read More

TWOW: 6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to...Read More

Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then 10 cal 🚲 Repeat for 12 min…😁Read More

9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air Squats 15 Burpees 10 Toes to Bar 5 Strict Pullups 400m RunRead More

OPEN WOD 19.3   For time:   200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk   M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box   Time cap: 10 minutes     Alternative  Non Open WOD   10 Min AMRAP of: 20 Front Rack Lunges...Read More

WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean   11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds front rack) Alt T2B while partner hangs   23:00 – 33:00 10 Min AMRAP 20 Cal Bike (mix reps anyway) 20 Alt Box Jumps, 30/24  Read More

Over Head Squat 3-3-3   Then   Dumbbell DT   5 Rounds of:   12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6 Dumbbell Shoulder to OVerhead 50lb/35lb   Post Loads and time to Zen and Comments:  Read More

Bench Press: 8 Rep Max 2 x 8 @ 90%   Then…   Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12 Strict Pull-ups     Don’t Forget to order your P3 Meals by Thursdsay Night! ORDER HERERead More