Clean (High Hang): 3-3-2-2-1-1-1 Then… 15 Min EMOM (5 Rounds) Min 1: 3 Hang Squat Cleans, 185/123 Min 2: 12 C2B Pull-ups Min 3: 200m Ski, Run, or RowRead more

Back Squat 4 RM Then 2×4@90% Then…. 50 GHD Situps or Weighted Med Ball Sit Ups 20/14 40 OHS 95/63 30 Burpees 20 Handstand Pushups 10 Ring Muscle UpsRead more

Olympic Lift Class: -2 Snatch Pulls + 1 Snatch + 1 OHS -1 Clean Pull + 1 Clean + 1 Jerk Dip + Jerk Endurance WOD: Choose a Hero WHITE Five rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 45lb plate held overheadRun 400 meters Or…… LOREDO Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 metersRead more

We will run 2 heats per hour. Please sign up for a time in Zenplanner. As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double-unders WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 125 lb (56 kg)♂ 185 lb (83 kg)Teenagers 14-15:♀ 75 lb (34 kg)♂ 115 lb (52 kg)Masters 55+:♀ 95 lb (43 kg)♂ 135 lb (61 kg)Scaled: (Ages 16-54)♀ 95 lb (43 kg), single-unders♂ 135 lb (61 kg), single-undersScaled Teenagers 14-15:♀ 65 lb (29 kg), single-unders♂ 95 lb (43 kg), single-undersScaled Masters 55+:♀ 65 lb (29 kg), single-unders♂ 95 lb (43 kg), single-undersRead more

WWPF 0:00 – 13:00 Work to a heavy 2 RM Hang Power Clean 15:00 – 25:00 – 10 MIN AMRAP 30 Hang Cleans, 135/93 (mix reps anyway) 12 Wall Walks (mix reps anyway) 25:00 – 35:00 – 10 Min AMRAP 30 Shoulder 2 OH, 135/93 6 Alt Rope ClimbRead more