Power Clean 3-3-3 ( Do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 10 Power Clean 155/103 7 Bar Muscle Ups Hutch after his birthday WOD!Read More

4 rep max Back squat then 2 sets of 90% 15 min AMRAP 6 strict pull-ups 9 decline Push-ups (feet on box)24/20 12 bulgarian split squats L/R 53/35 kbRead More

10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian *Open gym must be done by 11am* Endurance 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run MB, Steph and Jess getting ready for the Redneck Prom?  Read More

3x 500m Row Sprints (for Brian’s birthday) Then….. The Hutch AMRAP 20 Minutes 400m Run 20 Burpees 10 Box Jumps 30/24 Happy birthday to Dave The Hutch and Brian!Read More

15 minutes to a heavy clean Then… WWPF For Time: 100 Cal Row, (pet rock) 75 C2B Pullups, Partner hangs from bar 50 Handstand Pushups, partner holds handstand 25 Ground To OH, 185/133 Sleep and hydration are essential for recovery                  Read More

Front Squats 2-2-2 Then: 12 Min Amrap of: 10 KB Swings (70/53) 10 Ring Pushups 10 Med Ball Cleans (20/15) Post Loads and Times to Zen and Comments:Read More

Bench Press: WK 4 5 x 5 @ 80%  of 1rm *If you failed any sets last week, stay at 75% Then… 12 Min Ladder 3 Thrusters, 95/63 3 Toes 2 Bar 30 Double Unders 6 Thrusters 6 Toes 2 bar 30 DU 9 Thrusters 9 T2B 30 DU *Keep Increasing by 3 Reps until...Read More

15 Minutes to a heavy snatch Then….. 30 Muscle Ups for time, with a twist: Every 3 Minutes on the minute do 3 Snatches (any way) at 75% of part I Scale: 30 Bar MU or 50 Burpee PullupsRead More

6 rep max back squat with 2 sets at 90% 10 min AMRAP 12 deadlifts 9 hang squat cleans 6 push jerks Use double kb or db 53/35Read More

10 am- Olympic Lift with Coach Ryan 11 am- Endurance 2 Rounds 800m Run 30 Pullups 30 Burpees 400m Run 15 Toes to Bar 15 Ring Rows  Read More