Hang clean x 2 + Jerk (15 minutes) Then… “Wacky Wiser Partner Friday” 400m Run / Row 500m 15 Rope Climbs, Alt Reps 400m Run/ Row 500m 30 Ground to OH, 185/133 – Split Reps up anyway 400m Run / Row 500m 45 Synchronized Target Burpees            Read More

Back Squat 5-5-5 Then 21-18-15-12-9 Reps of: Box Jump 24/20 Kettle Bell Swing 53/35 Ring Pushups *18 Min Cap Posts Loads and time to comments:Read More

Clean Pulls 3 x 3 (3 sec pause at knee) Then.. For Time:  21 Cleans (anyway) , 155/103 21 Pullups 15 Cleans (anyway), 185/133 15 C2B Pullups 9 Cleans (anyway), 215/153 9 Bar MU Dark Place (Jenny and Marco after Event 2 at the Battle of the Boro) Team Spicy Brown Mustard Takes 1st Place...Read More

15 Minutes to work up to a heavy Hang Snatch double Then….. 15 Strict HSPU 10 Snatch (full depth) 135/93 10 Strict HSPU 10 Snatch 5 Strict HSPU 10 Snatch Steph V and Nate at Battle in the Boro 3  Read More

15 Minutes to a 10 RM Front Squat (try to go heavier than last week) Then, 2×10 backdown reps at 90% Then…. EOMOM(Every other minute on the minute) for 12 Minutes Odd: 10 Knees to Elbows Even: 15 Alternating Single Hand Russian KB Swings  70/53  Read More

9-11 am- Open Gym 10 am -Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Mile Run 250 Double Unders 2k Row *Any Order*   Congrats to team Spicy Brown Mustard on taking 1st place at the Battle in the Boro, against some stiff competition!Read More

Deadlift 3-3-3 Then: 4 Rounds of: 6 Muscle Ups 12 Deadlifts 225/145 30 Lunges Post Loads and Times to Zen and Comments:Read More

EMOM 7 Minutes: Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” For Time: 42 Hang Power Cleans, 135/83 42 Shoulder 2 OH, 135/83 200m Firemans Carry 30 Hang Power Cleans, 155/103 30 Shoulder 2 OH, 155/103 200m Firemans Carry 18 Hang Power Cleans, 185/123 18 Shoulder 2 OH, 185/123 200m...Read More

Back Squat: 3-3-3 (80%) Then: 7 Rounds of: 14 Pullups 14 Med Ball cleans 200 Meter Run *18 Min Cap Post Loads and Times to Comments and Zen:Read More

TEST: 1RM Bench Press Then… AMRAP 14 Minutes 90 Double Unders 30 KB Swings, 53/35 15  Toes 2 Bar Rob Lavoie 1 year and 6 months agoRead More