WOD

EMOM 10 high hang snatch + hang snatch + hang below knee snatch Alternate sets 5×7 (each arm) DB Row 5×7 (each arm) DB Single... Read More

AMRAP 15 40 Double Unders 20 Abmat Sit Ups 8 Power Cleans 135, 95

Reminder today we have our end of the 2018 Open Throwdown!  There will be NO regular class at 8:30am and the first heat of 18.5... Read More

Reminder this Saturday we have our end of the 2018 Open Throwdown.  There will be no regular class at 8:30am and the first heat of... Read More

Power Snatch 5-5-3-3-2-2-1

AMRAP 15 10 Toes to Bar 12 Kettlebell Swings 53, 35 14 Box Jump Overs 24, 20

1) 10 minutes to build to 1rm thruster (from floor) 2) For Time 21-15-9 Burpees Thrusters 95, 65

Hang power clean & Push Jerk 5-5-5-3-3 60 Strict Pull Ups.  partition as needed.

AMRAP 25 Partner WOD. Complete full round then switch. 6 Chest to Bar Pull Ups 8 Burpees 10 Squats

Workout 18.4 For time: 21 deadlifts, 225, 155 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts, 315 lb,... Read More