Overhead Squat 3×6 Then…. Happy 74th birthday to Nancy! Can be partitioned or straight through 74 Back Squats 135/93 74 Pullups 74 BurpeesRead more

Olympic Lifting Every 3 Minutes: Starting at 60% of front squat 3 Rounds: 3 Front Squats + 1 Split Jerk 3 Rounds: 2 Front Squats + 1 Split Jerk 3 Rounds: 1 Front Squat + 1 Split Jerk *Building every round Then…. Snatch Deadlift: 4 x 5 @ 80-85% Endurance “Sweat Fest 2024” – AMRAP 34 MIN 50 Air squat 50 Cal Bike 40 Kb Swings 40 Cal Ski 30 Situps or GHD Situps 300m Run 20 KB Clean & Jerks 20 BurpeesRead more

AMRAP 30 Minutes  400m run 1 Clean 185/133 5 Front squats 10 Hspu (can scale to Ring Pushups) 25 ft Hs walk or 100m Heavy Farmer CarryRead more

42 Power Snatches, 95/53 (mix anyway) 250m/250m Ski Relay 30 OH Lunges, 115/73 (mix anyway) 250m/250m Ski Relay 18 Overhead Squats, 135/93 250m/250 Ski Relay 18 Overhead Squats, 135/93 100m/100m Sandbag Carry Relay 30 OH Lunges, 115/73 100m/100m Sandbag Carry Relay 42 Power Snatches, 95/53 100m/100m Sandbag Carry RelayRead more

8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock can never touch the ground! Team WOD: 300 Pullups (75pp) 400 Pushups (100pp)  500 Air Squats (125pp) 600 Double Unders (150pp) *400m Run after each movement* Bring a backpack to make this a ruck WOD 30/20lbs if you’d like. You won’t change the workout, you’re just making it harder 🙂 Take the backpack off only for double unders . Ruckers do not have to carry to kettlebell on the runsRead more