WOD

Clean 15 Min Work up to a Heavy Single   Then:   400 Meter Run 21 Power Cleans (135/93) 9 Box Jumps (24/20)   400... Read More

Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3   Then…   For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar   Run 400m 15... Read More

15 Minutes to a heavy Snatch Then… Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53  

9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double Unders

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups  ... Read More

  WWPF    100DU/100DU   50 Synchronized Wall Balls Shots, 20/14   75DU/75DU   50 C2B Pullups (Partner hangs)   50DU/50DU   50 Planking Burpees... Read More

HAPPY AMRAPS-GIVING   8am and 10am classes only today   Appetizer: 15 Min Back Squat work up to Heavy Double.   Main Course: AMRAP 10... Read More

Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3   Then…   13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips    

15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups... Read More