WOD

5 min EMOM Clean + Hang Clean + Jerk Then… For Time: “Helen Sprint” 12oom run 63 Kb Swings, 53/35 36 pullups Attention Ladies: CFWC... Read More

5 Min EMOM Snatch + Hang Snatch + OHS Then… “WWPF” AMRAP 16 Mintues 60 Cal Row / Partner holds DL, 225/153 40 T2B /... Read More

Front Squat 1-1-1 Then: 4 Rounds of: 200 meter Run 12 Burpee over Bar 10 Power Snatch 135/93 Post Loads and Times to comments and... Read More

1a RDL: 3 x 3 1b Weighted Strict Pullup: 3 x 3 Then… For Time: Break reps/order anyway 1 Mile Run 125  DU 50 Shoulder... Read More

15 Minutes to work up to a heavy Clean and Jerk (any way) Then….. AMRAP 12 Minutes 4 Ring Muscle Ups 8 Front Rack Lunges... Read More

5RM Back Squat then… 2 sets at 90 % On the Minute for 10 min: Odd:  12 kbs 53/35 Even:  12 burpees

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 5 Rounds 400m Row 400m Run 30 Double Unders 15 T2B 2 Minute rests between... Read More

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups   Post Reps for Each Round to Comments and ZEN: