Deadlift 7×1 Then: 14 Min AMRAP of: 800 Meter Run Then With Remaining Time Complete: 3 burpee box jump-overs 3 deadlifts (225/153) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc etc……. Post Loads and Times to ZEN And Comments:Read more

EMOM 7 Min 1 clean 2 hang cleans   then….   Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring Dip   F4ALL Wall SitRead more

Fit4ALL at 8:30am: 50 Double Unders or Singles 50 sit ups 25 Pushups 50’ plate Push 40 Doubles or Singles 40 Sit Ups 20 Pushups 50’ Plate Push 30 Doubles or Singles 30 Sit Ups 15 Push Ups 50’ Plate Push 20 Doubles or Singles 20 Sit-ups 10 Pushups 50’ Plate Push 10 Doubles or Singles 10 Sit Ups 5 Push Ups 50’ Plate PushRead more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   21-15-9-15-21   Cal on Airbike (Ski Erg if full only) Push press 95/63 Pullups   Post Loads and Times to ZEN and Comments:    Read more

Close Grip Bench Press: 3×4 (increase weight) Weighted Strict Pull-ups : 3×5   Then… “Wacky Wiser Partner Wednesday “ For Time 42-30-18 Alt Front Squats, 135/93 Burpee Box Jumps, 24/20 (mix anyway) Russian Twists, 20/14 (switch every 5)   Fit4ALL WOD @ 6pm (friends fly free 4 three classes) 10 Min AMRAP 20 Russian KB swings 20 KB Box Step-ups 20 Russian Twists ——2 Min wall Sit——— AMRAP 10 min 20 SA kB deadlift 20 SA KB goblet squats 20 SA push press ——2 min wall sit——— Finisher: 50 sit-ups + 2 Min front Plank   Our new Body Building class resting between their ab routine    Read more