EOMOM (Every other minute on the minute) 10 Minutes 5 Squat Cleans 185/133 4/3 Ring Muscle Ups Then…. Chippy for Time 150 Double Unders 75 Wall Balls 50 Burpees 25 Power Cleans 155/113 3x Olympian Kendrick Farris Read More
Back Squat 4 rep max then 2 sets at 90% Then… 30-20-10 Kettlebell Swing 53/35 Box Step-ups with KB in front rack 20/16 Box Jumps 20/16 Education Drives ComplianceRead More
800m Run or Row 50 Pullups 800m Run or Row 50 T2B 800m Run or Row 50 Burpees 800m Run *Must bike 30/20 Cal during workout* Nutrition Seminar today at 12 Noon!Read More
Push Press 3-3-3 Then complete the following for time: 5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats Then: 400 Meter Run Then: 5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats Then: 400 Meter Run Then: 5 Rounds of: 3 Power Clean...Read More
WWPF 0:00 – 10:00 Work up to a heavy complex of 2 Front Squats + 1 Jerk 12:00 – 28:00 16 min AMRAP 30 G2OH, 135/93 (mix anyway) 20 Synchronized Alt Pistols 10 Strict Pull-ups (partner hangs) 28:00 – 32:00 Cash Out: 4 min Max Planking Burpees, 45/25 Team M&M...Read More
Power Snatch 15 min to work up to Heavy Single Then: 15 Power Snatch (135/93) 15 Box Jumps 12 Power Snatch 12 Box Jumps 9 Power Snatch 9 Box Jumps 6 Power Snatch 6 Box Jumps 3 Power Snatch 3 Box Jumps Post Loads and Times to ZEN...Read More
Back Squat: 6RM then.. 2 x 6 @ 90% Then… 18.0 21-15-9 DB Snatch, 50/35 Burpees over DB (new standard) Congrats to Ron and his partner from CF Rocksolid 2nd Place in the Masters Artic Blast comp this weekendRead More
10am Oly Lifting 11am Endurance For Time 800m Run 50 Situps 25 Burpees 1 mile Run 25 Burpees 50 Situps 800m Run *Row 1000m and bike 30/20 cal during wod Sign Up to Volunteer or Compete ! Read More
