Bench Press: 3 x 5 reps Single Leg RDL: 3 x 5 reps (each leg)   Then…   AMRAP 14 Minutes 21 Wall Ball Shots, 20/14 15 HR Push-ups 9 Power Snatches, 135/93   warmer days ahead    Read More

15 Min to a heavy Squat Clean Thruster Then.. 21 Thrusters 135/93 21 Chest to Bar Pullups 15 Thrusters 165/113 15 Bar Muscle Ups 9 Thrusters 185/133 9 Ring Muscle Ups Tomorrow is TJ’s birthday!Read More

Congratulations to all our members who competed this weekend at Wodapalooza! Test 1 rep max Front Squat  Then for time: 10 – 1 KB Sumo Deadlift High Pull 70/53 Handstand Push-ups  Between every round 3 burpee box jumpovers 30/24 After the WOD thank Mike Ciunci 😉Read More

10am Oly 11am: Enduro   8 MIN AMRAP 8 burpees 8 Med Ball Situps 8 Pullups   —–1 min rest——-   8 MIN AMRAP 20 Cal Row 15 Box Jumps 10 Push Press   ——1 min rest——-   8 MIN AMRAP 50 DU 10 T2B 10 Pushups        Read More

15 minutes to a heavy Power Snatch:   Then…   Power Snatch Elizabeth   21-15-9   Power Snatch, 115/73   Ring Dip   Krazy Kazin in the dark placeRead More

WWPF- Running Clock   0:00 – 10:00   2 RM back squat   ——2 min rest———   12:00 – 22:00 (10 min ladder: 10-20-30-40-50…..)   Wall Ball Shot, 20/14   KB Swing, 53/35   *Wall Ball & KB Never touch the ground   ——2 min rest———-   24:00 – 30:00   6 Min Max Synchronized...Read More

Over Head Squat 3-3-3   Then:   12 Min AMRAP   200 Meter Run 10 Over Head Squat 95/63 10 Toes to Ring   Post Loads and Times to Zen And Comments:  Read More

Bench Press: 3-3-3 Single Leg RDL: 6-6-6 THEN…. 18 MIN AMRAP 1000m Row 60 Box Jump Overs, 24/20 50 KB Snatches, 53/35 40 Alt Pistols Max Strict HSPU Remaining Time Conditioning for Henderson Lax Team      Read More

Clean 2-2-2 (do not have to be touch and go) Then… 21 Hang Cleans 135/93 21 Pullups 15 Hang Cleans 165/113 15 C2B Pullups 9 Hang Cleans 195/133 9 Bar Muscle Ups Team 6 am Scalers, Jay and Kazin, winners of the beginner division!  Read More

Congratulations to our Comp Winners Front squat: 3 x 3 (3 sec pause 1 & 3rd rep) For time: 100 alt KB push press 35/26 100 Grasshoppers EMOM 3 burpees WOD demoRead More