12 Min to establish a heavy power snatch Then… “Wacky Wiser Partner Friday” 15 min AMRAP: Partner 1: Row for Calories While…. Partner 2: completes 1 round of: 1 Rope Climb 10 Pistols, alt Farmers carry shuttle run, 70/53 (20ft – 40ft – 60ft) – Switch roles after 1 round is completed. *Post total calories and reps for a final score Wear high socks!Read more

Front Squat 3-3-3 Then 10 Rounds of: 9 Wall Balls 12 Box Jumps 15 Pushups 7:30PM Strength Class Post loads and times to comments:Read more

Flight Simulator: Double Unders 12 Min Cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * Scale rep scheme to ability Then… 3 Rounds: 50 Air Squats 6 Muscle Ups 12 KB Swings, 70/53 Coach Jenny thrilled to find Zombie Baby’s Parents  Read more

15 Minutes to Heavy Power Clean and Push Jerk Then…. 4 Rounds 400m Run 10 Power Clean and Push Jerk 135/95 Don’t forget, the St Pukie’s Day WOD is this Saturday at 11am! We will still have our regular morning classes.  If you don’t come to the pukie wod, Catt Damon will bite your face!! We will supply the Guinness, you bring your favorite food.  Read more

14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds.  Happy Birthday Steak N Eggs!Read more