Zombie Squat 4 Sets 10 Reps Then….. 21-15-12-9-6-3 KB Swing 70/53 Burpee Cal Row or SkiRead more

Olympic Lift Class: 15 Minutes to work on Snatch Complex: Snatch Pull+Snatch High Pull+ Snatch+ OHS 15 Minutes to work on Clean and Jerk Complex: Clean Pull + Clean + Jerk Dip + Jerk Endurance WOD: Can be done straight through, or broken into rounds 40 Minute Cap 5000m Bike 3000m Row 1 Mile Run 200 Sit UpsRead more

30 Min AMRAP CASH IN: 1 Mile Weighted Run, 50/35 Then…. AMRAP for Remaining Time: 6 Weighted Push-ups, 55/35 12 Alt Devils Press, 50/35 18 OH Lunges, 50/35Read more

WackyWiserPartnerFriday FOR TIME 42-30-18 Power Cleans, 135/93 *150 Double Unders after each round of cleans, mix anyway 42-30-18 Front Squats, 135/93 *30 Synchronized Wall Ball Shots after each round of front squats 42-30-18 Shoulder 2 OH, 135/93 *50 Pull-ups after each round of Shoulder 2 OH (mix reps anyway/partner hangs)Read more

Chad 1000x Practice: Click Here for Information AMRAP 35 Minutes 200m Farmer Carry 70s/53s 30 T2B or 50 Sit Ups 100 Box Step Ups 20/16 (wear a weight vest or hold a 45/25lb plate if desired) *Coach Foose will be hosting The Chad 1000x on 11/11at 10:30amRead more