Back Squat same as last week 1-1-1 Then… For Time: (15min cap) 100 Devil Presses for time. 35’s/25’s 5 Toes to bar every time you break (stop for more then 2 secs and or let go of the dumbells)Read More

9 am -Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 20 Pullups 30 Barbell Push Press 45/33 40 weighted box step ups 24/20 45lbs /25lbs 50 Pushups 60 Air Squats 70 Double Unders Run 300m at minutes 5:00, 10:00, 15:00, 20:00, 25:00 and...Read More

Dookster Survival WOD: In Any Order: 2 Minute rest between each AMRAP 10 Minutes 20 DB OH Lunges 50/35 20 DB Snatch 20 Burpees Over DB EMOM 10 Minutes 3 Power Cleans 185/123 3 Front Squats 1 Jerk For Time, 10 Minute Cap 800m Run 50 Wall Balls 30 Pullups Can you outrun Dookie the...Read More

15 Minutes to workout up to a heavy Snatch    Then… ‘ “Running  Amanda” – Partner Style  FOR TIME:   200m Med Ball Run Relay, 20/14 (both run 200) 24 Alt Squat Snatch, 135/93 9 Synchronized Bar MU   200m Med Ball Run Relay 20 Alt Squat Snatch 7 Synchronized Bar MU   200m Med...Read More

Row Sprints 6 x 250Meters   Then:   12 Min AMRAP of:   30 Double Unders 12 Dead Lifts 155#/103# 10 Hand Release Pushups   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3 x 5   Then…   3 Rounds: 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14    Read More

10 Minutes to a Heavy Clean and Jerk Then….. The Divine 49 7 Rounds 7 Strict Pullup 7 Toes Through Rings 7 HSPU 7 Clean and Jerk 135/93 7 Burpees Over Bar     Happy 49th birthday to The Natural!  Read More

Back Squat 1-1-1 Then… For Time “Air Force” 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute. Starting the wod with 4 burpees.Read More

9am – OLY 10am – ENDURO   FOR TIME   600m Run   Then…   Complete Reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 Toes 2 Bar   Then…   600m Run   Then….   Complete Reps: 1-2-3-4-5-6-7-8-9-10 Med Ball Cleans, 20/14 Med Ball Sit-up   Then…   600m Run   Please stay hydrated in this intense...Read More

Good luck To all our Peeps lifting at Scorched Iron Classic in KOP! Now for the rest of us… D.T.-a-palozza The hero workout “D.T.” is 12 deadlifts 9 hang power cleans 6 jerks 4min amrap of Sandbag DT 100/75 Rest 2 min 4min amrap of Dbl DB “DT” 50/35 Rest 2 min 4min amrap of...Read More