9 am Open Gym 10 am Olympic Lift Class 11 am Endurance In any order, no break between Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups   10 Min Cindy 5 Pullups 10 Pushups 15 Air Squats   10 Minutes Nate 2 Ring or Bar Muscle Ups (Scale 5 pull/5push) 4 HSPU 8 KB Swings 70/53   5 Minute Assault Bike      Read more

8am and 9am Regular classes: 15 Min to a heavy Clean Then…. 1-2-3-4-5-6-7-8-9-10 Front Squat 95/63 Bar Facing Burpee   IF YOU ARE SIGNED UP FOR THE OPEN: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a   Please Note: Open Competitors will not warm up as a group. There will be a 10 min grace period before each heat to warm up . It will also be appreciated that you stay and  judge a heat. Please read through the standards and understand what you need to do.  HEAT 1: 8:15AM (14 possible slots) HEAT 2: 8:45AM (14 possible slots) HEAT 3: 9:15AM (14 possible slots) HEAT 4: 9:45AM (14 possible slots) HEAT 5: 10:15AM (IF NECESSARY)Read more

  WWPF 1000m Row (Partner Holds Front Plank) – Switch when partner can’t hold plank 42 Hang Power Cleans, 135/93 (mix reps anyway) 30 Shoulder 2 OH, 135/93 (mix reps anyway) 12 Alt Rope Climbs   1000m Row (Partner holds Handstand) – Switch when partner can’t hold Handstand 30 Hang Power Cleans, 165/113 20 Shoulder 2 OH, 165/113 8 Alt Rope Climbs   1000m Row (Partner Hangs from Bar) – Switch when partner can’t hang 18 Hang Power Cleans, 195/133 10 Shoulder 2 OH, 195/133 4 Alt Rope Climbs        Read more

Hang Snatch 2-2-2   Then:   21-18-15-12-9-6-3   KB Swing 53/35 Box Jump Ring Pushups   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 3RM 2 x 3 @ 90%   Then…   AMRAP 12 Minutes: 0:00 – 4:00  1 Round 42 Wall Ball Shots, 20/14 21 Pull-ups   4:00 – 8:00 2 Rounds 21 Wall Ball Shots, 20/14 10 C2B Pull-ups   8:00 – 12:00 3 Rounds 14 Wall Ball Shots, 20/14 5 Bar MU                Read more