WOD

Hang Snatch (Below Knee): 3-3-3 Then… 12 Min AMRAP: 30 Double Unders 15 Kb Swings, 53/35 *EMOM 6 Pistols, alt Legs MaryBeth Before & After... Read More

Back Squat 3-3-3 Then….18 Minute Time Cap 30 Ring Muscle Ups for time EMOM 5 Burpees *Sub for 30 MU is 50 Pullups followed by... Read More

Congratulations to Mary Beth and Coach Nikki in their 3rd place win! Barbell step ups 20/16″ box 4 sets 8 reps each leg 4 Rounds... Read More

10am Olympic Lifting 11am: Endurance AMRAP 30 Minutes 400m Run 30 DU 200m Run, 45/25 15 Squats, 45/25 * Row 1600m at some point during... Read More

Decked by Cards Each suit represents a different movement. Reps are equal to the card value. Jokers are…Wild! 😉 Coach will pull a card and... Read More

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 400m run 21 Kb Snatches , 53/35 21 KB Snatches 8 Rope Climbs, alt with partner 15... Read More

5 x 1 Press x 2 Push Press x 3 Jerks Then 15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and... Read More

7 Min EMOM Snatch start (Knee) + Snatch Pull (from ground) + Full Snatch (from ground) Then… For Time: Cash In: 400m Run 3 Rounds:... Read More