WOD

Clean Pulls: 3-3-3 (3 sec pause knee) Then… “Einna” 10-20-30-40-50 Situps Double Unders Then… 50 Perfect Pushups We are hosting a USA Weightlifting meet this... Read More

1-1-1 Clean and Jerk (85%+) Then…. NARF 9-15-21 Pullups Thruster 95/63 The ladies at the 6th anniversary party  

Year 7 underway. Thanks again for your continued support! Test your 1 RM Front Squat Diane 21 – 15 – 9 Deadlifts 225/135 HSPU

10am-Olympic Lifting with Coach Ryan 11am- Endurance 800 meter run 100 Double Unders 50 Sit-ups 25 Pushups 400 meter run 50 Double Unders 25 Sit-ups... Read More

10am Anniversary WOD 25 min AMRAP – Teams of 4 100 Burpees 200 Pullups 300 Double Unders 400m Run *2 people may work at a... Read More

“Wacky Wiser Partner Friday” For Time Farmers Carry Shuttle Run Relay (20′-40′-60′-80′) 10 Rope Climbs, Alt 20 Synchronized Hurdle Jumps, 30/24 30 Snatches, 135/93 (mix... Read More

Back Squat 3-3-3 Then: 3 Rounds of: 4 Rounds of Cindy     5 pullups     10 pushups     15 air squats 10... Read More

Snatch Pulls: 2-2-2 (3 sec pause knee) Then… AMRAP 14 Minutes 100m Sprint 4 Strict HSPU 8 KB Swings, 70/53 12 Alt Pistols   This... Read More

Snatch 1-1-1 (all at 85%+) Then….. AMRAP 12 Minutes 7 Deadlifts 275/183 4 Ring Muscle Ups 200m Run Our very own Heather M is a... Read More

Jimmy gets a call out for not cleaning up after himself! 5RM Front Squat + 2 sets @ 90%   Then: 30 – 20 –... Read More