WOD

Hang Power Clean 3-3-2-2-1-1-1 Then 15 Min AMRAP 5 Thrusters (95/65) 7 Hang Power Clean (95/65) 10 Sumo Deadlift HighPull (95/65) Post Loads and Times... Read More

5 Min EMOM: Snatch + Hang Snatch + 3 OHS, heavy Then… 12 minute AMRAP of “Mary” 5 HSPU 10 Pistols, Alt 15 Pullups Then…... Read More

Front Squat 3-3-3 Then… AMRAP 7 10 KB Swings 70/53 10 Front Squats 155/115 (must clean from ground) 15 Sit Ups Then… AMRAP 7 Minutes... Read More

a) Pull-Ups (strict) 4 sets of Max Effort b) Dips 4×10 (Heaviest Possible) Rings, P-Bars, Bench or Box dips   For total reps. EMOM for 12... Read More

9am: Yoga 10am: Open Gym 11am: Endurance WOD 30 min AMRAP: 5 Thrusters, 135/95 7 Pullups 9 Burpee Box Jumps *Every 10 minutes, run 800m... Read More

Happy Belated Birthday to John Cigler & Jim Fris! “Karen” 150 wall Ball shots for time. Every 3 Minutes 10 Toes to Bar / Toes... Read More

Partner Friday Chipper (Split up reps anyway) 10 Rope Climbs 400m Run 20 Snatches (Full), 135/95 400m Run 30 Turkish Getups, 53/35 400m Run 40... Read More

Jerk From Rack 7×1 Then: 50 DOuble Unders 10 Clean and Jerk (135/95) 40 Double Unders 8 Clean and Jerk (135/95) 30 Double Unders 6... Read More