WWPF Front Squat: 10 Rep Max   Then..   For Time 60-40-20 -10 DB Hang Cleans, 50’s/35’s Russian Twists, 20/14 (Mix Anyway)   Then, immediatly into… 7 Min AMRAP Max Cal Row *Partner holds Front Plank     Are you Signed up? What are you waiting for!             Read More

Push Press 3-3-3   Then:   7 Rds for time of:   7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7 Box Jumps   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3 x 3 Weighted Strict Pull-ups (3 sec pause): 3 x 3   Then…     Complete the following in any order….. 5 min AMRAP 100 DU Max Rope Climbs in remaining time   —–2 min break——   5 min AMRAP 100 DU Max Wall Balls in Remaning Time, 20/14   —-2 min...Read More

EMOM 7 Minutes Snatch+Hang Snatch+OHS Then….. AMRAP 20 Minutes 10 Muscle Ups 20 Toes to Bar 30 Squat Snatch 95/63 40/30 Cal Bike 50 Cal Row   The 5/6am crew cleaned up nicely for Maria’s weddingRead More

TWOW: 3x 800m Run at RPE 6 3x400m Run at RPE 6 Rest 2 Minutes between Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5...Read More

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then: EMOM x 12 1st min Max Effort Reps Bent over Alt KB Rows 53/35 2nd min Max Effort Reps Alt KB Push Press 53/35 3rd min Max Effort for Reps Lateral Box Jump...Read More

9 am- Olympic lift technique with Amie 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: AMRAP 35 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must row or run 2x 800m and bike 2x 30/20 Cal during workout*  Read More