WOD

For Time 1 mile run 20 Box jump overs 30, 24 5 rope climbs 800m Run 15 Box jump overs 4 rope climbs 400m run... Read More

1)Build to max 3 Front Squats + 2 Jerks 2)AMRAP 8 10 Burpees 12 Wall Balls 20/14

Build to max:  Power Clean + 5 Push Press Back Squat 3×8 @ 70% 30 Chin Ups.  Weighted if possible

Reminder there will be NO class or open gym this Saturday. We will be meeting at 8:30am Saturday for the trail run along the Merrimack.... Read More

****Reminder there will be NO class or open gym this Saturday.  We will be meeting at 8:30am Saturday for the trail run along the Merrimack.... Read More

Back squat 3×10 + 0-10 from last time at 10 reps Bulgarian Split Squats  3×20 each leg Single Leg RDL  3×15 each leg

For Time 800m Run 20 Power Clean & Jerk 135, 95 400m Run 10 Power Clean & Jerk 185, 125 200m Run 5 Power Clean... Read More

1) Snatch Deadlift 5-5-5-5 2) For Time.  Cap 6 500/400m Row 40 Alt. DB Snatch 50, 35 30 Toes to Bar

Back Squat 3×6@ 75% Front Squat 3×6@ 70% Bench Press 3×6@75% Seated alternating KB shoulder presses 4×12. *2 KB, 6 each side.

For Time 50 Burpees 75 Kettlebell Swings 53, 35 100 Walking Lunges 60 Shoulder to Overhead 105, 73 50 Burpees