WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled Teenagers 14-15: Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups  Read more

WWPF  500m Row x 3   Then….   For Time 42-30-18 Power Clean, 135/93 (1 person works @time/mix anyway) Synchronized hurdle Jumps, 24/20 Med Ball Sit-up Throws over box, 24/20 Come Check out the Final Friday Night Lights with a Parents VS Kids ShowdownRead more

Power Snatch 2-2-2   Then   12 min Amrap of:   10 Dumbbell Snatch 50#/35# (alternating) 15 Weighted Step Ups 50#/35#-24/20 (alternating) 21 Double Unders   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 6Rm 2 x 6 @90%   Then…   Mid-Line Mania: For Time   25 Russian Twists, 20/14 15 Deadlifts, 185/123 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 225/153 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 275/183 25 Toes Through Rings     We encourage everyone to support long time member Mike Ciunci and participate in the ButterFly Run Saturday April 20 Sign Up HERE.Read more

EMOM 7 Minutes 1 Clean 1 Hang Clean 2 Front Squat Then….. 21 Thrusters 95/63 9 Muscle Ups 15 Thrusters 135/93 7 Muscle Ups 9 Thrusters 155/113 5 Muscle UpsRead more