a) Pull-Ups (strict) 4 sets of Max Effort b) Dips 4×10 (Heaviest Possible) Rings, P-Bars, Bench or Box dips   For total reps. EMOM for 12 minutes (beginning @ 0:00): 10 Burpees / Scale to 5 Burpees After completing 10 Burpees, with the remainder of the minute complete: ME Double-Unders / Scale to Tuck Jumps sorry NO SINGLES 🙂Read more

9am: Yoga 10am: Open Gym 11am: Endurance WOD 30 min AMRAP: 5 Thrusters, 135/95 7 Pullups 9 Burpee Box Jumps *Every 10 minutes, run 800m Make sure you say hi to all the newbsRead more

Happy Belated Birthday to John Cigler & Jim Fris! “Karen” 150 wall Ball shots for time. Every 3 Minutes 10 Toes to Bar / Toes Through RingsRead more

Partner Friday Chipper (Split up reps anyway) 10 Rope Climbs 400m Run 20 Snatches (Full), 135/95 400m Run 30 Turkish Getups, 53/35 400m Run 40 Alt Box Jumps, 30/24 400m Run 50 Hang Power Cleans, 135/95 Janice winning the master division @ Barbell’s for Boobs last year  Read more

Jerk From Rack 7×1 Then: 50 DOuble Unders 10 Clean and Jerk (135/95) 40 Double Unders 8 Clean and Jerk (135/95) 30 Double Unders 6 Clean and Jerks (135/95) 20 Double Unders 4 Clean and Jerks (135/95) 10 Double Unders 2 Clean and Jerks (135/95) Strength Class Front Squat 3×5 Push Press 3×5 Post loads and times to comments:Read more