Front Squats : 3 x 3 (3 sec pause each rep)   50 – 30 – 10 reps for time of:   Burpees   V-ups  Read more

11AM Endurance WOD   Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings   *Run 400 Meters after each excercise.   Post Your stuff to ZEN and Comments:Read more

Press 1-1-1   Then   Angie:   For Time Complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   25 Min Cap   Post Loads and Times to ZEN and Comments:  Read more

WWPF   AMRAP 23 Minutes   10 Hang Power Cleans, 185/123 (1 bar/mix anyway)   20 Synchronized Wall Ball Shots   10  Wall Climbs (mix anyway)   15 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   20 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   25 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   *Continue climbing the HPC ladder, increasing by 5 reps every round until time runs out    Registration Closes Saturday at Midnight              Read more

Power Snatch 3-3-3   Then   3 Rounds   30 Box Jumps 15 Power Snatch 135/95 20 Pullups   Post Loads and Times to ZEN and Comments:  Read more