9-12 Open Gym 10am Olympic Lift Class 11am Endurance 50 Double Unders 50 Sit Ups 15 Pullups 15 Pushups 40 Double Unders 40 Situps 15 Pullups 15 Pushups 30 Double Unders 30 Sit Ups 15 Pullups 15 Pushups 20 Double Unders 20 Situps 15 Pullups 15 Pushups 10 Double Unders 10 Sit Ups 15 Pullups 15 Pushups *Must row 1600m and must bike 40/30 calories*Read more

This will be a re-test from 1/6/18 increase weight from last time. Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKENRead more

WWPF – Eagles Pep Rally WOD   0:00 – 10:00 Pre-Game Power Snatch  (Work up to a heavy power snatch in 10 minutes)   12:00 – 27:00 Kick Off Extravaganza ( 15 Minutes to go the length of the field. Complete max rope climbs once you get into the end zone) 10 Alt Power Snatches, 155/103 20 OHS, 155/103 30 Toes 2 Bar, (Partner hangs and switch every 5 reps) 40 Pushups (partner stays in straight arm plank) 50 Alt Box Jumps 40 Pushups (partner stays in straight arm plank) 30 Toes 2 Bar (partner hangs and switch every 5 reps) 20 OHS, 155/103 10 Alt Power Snatches, 155/103 TouchDown: Max Rope Climbs in the end zone with remaining time   —–1 Min Time Out ——   28:00 – 30:00 2:00 Minute Drill (AMRAP 2 Minutes) Max Synchronized Hurdle Jumps, 24″/20″          Read more

Deadlift   1-1-1   Then   15-12-9-6-3 Reps of   Deadlift (255/173) Burpees Pullups   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 8RM 2 x 8 @90%   Then…   Complete as Many Reps as Possible: 3 Min Cal Row or Assault Bike 3 Min DB Snatch, 50/35 3 Min Med Ball Sit-ups, 20/14 2 Min Cal Row or Assault Bike 2 Min DB Snatch, 50/35 2 Min Russian Twist, 20/14 1 Min Cal Row or Assault Bike 1 Min DB Snatch, 50/35 1 Min Toes 2 Bar     Wear your Eagles Gear This Friday for our Eagles Pep Rally WOD!  GO BIRDS!Read more