9am-Olympic Lift Technique with TJ 10am-Endurance with Brian 11:15am-Yoga with Brantlee Endurance-Scott Whittle (37) and Chris Lukacs(51) Bday WOD! AMRAP 37 Minutes 51 Double Unders 37 Burpees 30 Ring Rows 20 OH Plate Lunge 45/25 10 Floor Press with DB or Barbell *Must Bike 37 Cal and Row 51 Cal twice each at some point*  Read more

In Any Order: AMRAP 10 Minutes-Nate 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 AMRAP 10 Minutes- DT or Heavy DT 12 Deadlifts 155/105 or Heavy DT=205/145 9 Hang Cleans 6 S2OH   AMRAP 10 Minutes-Annie (start over at 50s if you make it through in under 10) 50-40-30-20-10 Double Unders Sit UpsRead more

0:00 – 12:00 12 Min EOMOM 1st Min (partner 1) Bear Complex, heavy 2nd Min (Partner 2) 2 Rope Climbs or 1 Legless   2 min break   14:00 – 24:00  For Time: 10 Min Cap 60 DB Clean & Jerks, switch as needed, 50’s/35’s 60 Cal bike or rower *working at the same time. Switch as needed    2 min Break   26:00 – 36:00 10 min AMRAP relay – Ab Wrecker 2 4 Strict Toes through rings (sub w/ v-ups) 8 Med Ball Sit-ups, 20/14 :30 Front Plank , 45/25 (Both partners hold front plank every round. The partner doing the round, uses weight)              Read more

Back Squat   5×2   Then:   4 rounds of: 15 Med Ball Cleans (20/15) 20 Pushups 25 Box Jumps (24/20)   Post Loads and Times to ZEN and Comments:  Read more

RDL: 3 x 5 L-Sit: 3 x M.E *try different variations (hang, parallettes, rings)   THEN…   3 Rounds 21 Wall Ball Shots, 20/14 30 Double Unders 15 Russian Twists, 20/14 20 Double Unders 9 Strict Med Ball Pull-ups, 20/14 10 Double Unders    Sat Feb 9 Looking for judges sign up HERERead more