Push Press 3-3-3   Then   15 Min AMRAP   30 Double Unders 15 Hang Power Cleans (115/83) 10 Push Press(115/83) 5 Pullups   Post Loads and Times to Comments:  Read More

WWPF 0:00 – 10:00 Front Squat: 2RM   12:00 – 21:00 9 Min AMRAP Max Ring MU (scale = BMU or burpee pullups) Max Cal Row *Switch movements as needed   23:00 – 33:00 10 Min AMRAP 21-15-9 Synchronized Front Squat, 135/93 Synchronized Toes 2 Bar *Max Strict HSPU with remaining time (Partner holds handstand)...Read More

Deadlift   2-2-2-2-2   Then   21-15-9   Deadlift (225/153) Box Jump Ring Dips   Post Loads and Times to Zen and Comments:  Read More

Bench Press: 8rm then 2 x 8 @ 90%   Then...     15 min AMRAP Ladder Bear Complex Ladder, 135/95 200m Run (Add 1 Bear Complex rep each round)  *1 bear complex = Power Clean + Front Squat + S2OH + Back Squat + S2OH)              Read More

EMOM 7 Minutes 1 Snatch Pull with Shrug and Pause 2 Hang Snatch Then… 21 KB Snatch to overhead lunge, alternating 70/53 10 Strict Pullup 15 KB Snatch to lunge 10 Strict Pullup 9 KB Snatch to lunge 10 Strict Pullup Newlyweds Meg and Jay!    Read More

Back Squat 1-1-1 at 98% Then: 5 Rounds For Time: 250m Row 15 Tuck Jumps 15 Ring Push-ups  Read More

9-12- Open Gym 10am- Olympic Lift Class 11am- Endurance WOD Running Clock 0:00-7:00 EMOM 100m Sprint   10:00-20:00 5 Deadlifts 185/133 25 Double Unders 200m Run   at 23:00 Run 1 MileRead More

“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (first come first serve in the wod for the GHD’s but I will show you a scaling for that move) 50 Wall...Read More

WWPF 0:00 – 10:00 Establish a max jerk —–1 min break——– 11:00 – 22:00 11 min AMRAP 100 Cal Row *Max Alt Rope Climbs with Remaining Time ——-2 min break——– 24:00 – 34:00 10 Min AMRAP 150 Wall Ball Shots, 20/14 (mix reps anyway. 1 person works at a time) *Max HSPU  (partner holds handstand)...Read More

Front Squat 3-3-3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each...Read More