12 min to establish a heavy hang clean Then… “2012 Regionals Team Event” 1000m Row 30 Pistols, alt 15 Hang Cleans, 205/135 (competition men will scale up to 225lb) Foose School of RockRead more

EMOM 7 1 Snatch 2 Hang Snatch Then… 21-15-9 Power Snatch 95/63 Ring Dips 30 Double Unders between each round Then.. Tabata Burpees              Read more

Look Jimmy we wiped our balls off! 5×3 Back Squat Then 15min AMRAP 6 Ring Pull-ups 9 Wall Balls 10 ft target 20/14 12 Alternating Single Arm Kettlebell Swings 53/35Read more

9 am- Yoga 10am- Olympic lift class with Coach Ryan 11am- Endurance WOD 4 Rounds 9 OHS  135/95 15 Burpees Over Bar 21 Sit Ups Then….. 2 Mile RunRead more

8 am- Beginners 9 am- Regular WOD 10 am-Beat the Coach In groups of 3 AMRAP 20 Minutes Person 1-Barbell Step Ups 20″/16″  85/55 Person 2- Push Ups Person 3-Row 250m *Person 1 and 2 work for reps while person 3 rows 250m.  Switch movements when person 3 is done with the row*      Read more