Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.Read more

10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY TO ROB LAVOIE AND CHAD GROVES!  Read more

Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min Post Loads and Reps to comments and Zen.Read more

Press: 3 x 5 Then… “Wacky Wiser Partner Friday” Complete the Following with a Partner: 42 Front Squats, 135/93 42 Pull-ups 150 DU 30 Front Squats, 165/113 30 Pull-ups 150 DU 18 Front Squats, 185/133 18 Pull-ups 150 DU *Mix the reps up anyway We hope everyone got want they wanted for X-mas! Happy Birthday to Phil Koberg and Bryan Kenny    Read more