WWPF- For Time 1600m row/run (split anyway) 50 Medball Situps, 20/14 1200m row/run (split anyway) 50 Strict HSPU 800m row/run (split anyway) 50 pistols 400m row/run (split anyway)  Read more

Deadlift 5×2   Then   5 Rounds:   15 Deadlift (135/93) 10 Hang Power Clean (135/93) 5 Ring Muscle Up   Post Loads and Times to ZEN and Comments:  Read more

Push Press: 3-3-3 Weighted Strict Chin-up (3 sec pause): 3-3-3   Then… Complete as many reps as possible in 12 Minutes 5 Kb Snatches, 53/35 5 Box Jumps, 24/20 200m Run 10 KB Snatches 10 Box Jumps 200m Run 15 Kb Snatches 15 Box Jumps 200m Run 20 Kb Snatches 20 Box Jumps *Continue this pattern until time runs out. Score is total reps in 12 minutes This Saturday is our 7th year Anniversary WOD/Party  10am: Group workout 11am: Fun, Food and Games            Read more

15 Minutes to a heavy power clean and jerk Then…. AMRAP 14 Minutes 60 HR Push Ups 50 Wall Balls 40 Toes to Bar 30 Power Cleans 135/93 20 Jerks Rachel O, goin’ for it!Read more

Tempo Back Squats:  3 x 3 @ 85% (3 sec drop) Then… Fran 21 – 15 – 9 Thrusters 95/63 Pull-ups Read more