Hang Clean 2-2-2 Then: Nasty Girls: 3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95 Post Loads and Times to ZEN and Comments: Read More
Bench Press: 3 x 5 @ 80% Strict Pull-ups: 3 x M.E. (3 sec pause at top) Then… 3 Rounds of 4 Min AMRAPs 4 Strict HSPU 8 Deadlifts, 225/153 12 Box jumps, 24/20 *Rest 2 Minutes between rounds Look for our Evite for our annual Holiday Party and RSVP Friday December...Read More
15 Minutes to a Heavy Clean Double (does not have to be TNG) Then…. Smackie-As Fast as Possible 1000m Row or Run 50 Wall Balls 30 Burpee Pullups Cash Out: 2 Minutes ME Assault Bike Ann Babb (Ann-imal) winner of Masters RX! Read More
TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m 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...Read More
Back Squat 4 sets of 5 reps at 80% then… 3 sets of 20m Barbell walks at 100% of 1RM back Squat Then… 10min EMOM 1st min Quadruped Bear Crawl 2nd min Strict Toes to Rings Read More
9 am- Olympic Lift Technique with TJ 10 am- Endurance With Brian No Yoga Today Endurance: 5 Rounds 600m Run 30 Sit Ups 15 Pullups 15 Pushups 30 Double Unders *Must bike 40/30 Cal during workout* Nicole B during Barbells for Boobs!Read More
Grace 30 Clean and Jerks for Time RX 135/93 Scaled 115/73 Masters RX 50-59 years old 105/73 Masters RX 60+ 95/63 Doors will open at 8:15am and Registration will start at 8:30am. First heat is at 9:15. We will run heats every 15 minutes until around 1pm. We recommend you show up at least half...Read More
WWPF 0:00 – 13:00 13 Min AMRAP RELAY 12/10 Cal Assault Bike 8 DB Squats, 50’s/35’s 1 Legless Rope Climb ——2 min break——- 15:00 – 28:00 13 Min AMRAP 40 Deadlifts, 225/153 (Mix Anyway) 30 Russian Twists (Switch every 5) 20 Alt Pistols ——2 min break——– 30:00 – 35:00 5 Min Finisher Max Burpee Box...Read More
