EMOM 7 Minutes 1 Snatch Pull with Shrug and Pause 2 Hang Snatch Then… 21 KB Snatch to overhead lunge, alternating 70/53 10 Strict Pullup 15 KB Snatch to lunge 10 Strict Pullup 9 KB Snatch to lunge 10 Strict Pullup Newlyweds Meg and Jay!    Read more

Back Squat 1-1-1 at 98% Then: 5 Rounds For Time: 250m Row 15 Tuck Jumps 15 Ring Push-ups  Read more

9-12- Open Gym 10am- Olympic Lift Class 11am- Endurance WOD Running Clock 0:00-7:00 EMOM 100m Sprint   10:00-20:00 5 Deadlifts 185/133 25 Double Unders 200m Run   at 23:00 Run 1 MileRead more

“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (first come first serve in the wod for the GHD’s but I will show you a scaling for that move) 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders (If you are under 6 mos with us, or have any limitations you will scale reps scheme accordingly i.e. forty reps for all, 30’s etc)  Read more

WWPF 0:00 – 10:00 Establish a max jerk —–1 min break——– 11:00 – 22:00 11 min AMRAP 100 Cal Row *Max Alt Rope Climbs with Remaining Time ——-2 min break——– 24:00 – 34:00 10 Min AMRAP 150 Wall Ball Shots, 20/14 (mix reps anyway. 1 person works at a time) *Max HSPU  (partner holds handstand) with remaining time            Read more