WOD

AMRAP 15 7 Power Cleans 105, 80 7 Burpees 7 Knees to Elbow

Bench Press 5-5-5-5-5 Weighted Strict Pull Ups 5-5-5-5-5

End off the Open Throwdown! First heat starts at 10am.  Gym will be open by 9am.  Heat assignments are up on the white board for... Read More

Ok guys 17.5 is upon us. This Saturday plan for the first heat to start at 10am. We will run as many heats as needed... Read More

1.) EMOM 4 2 Muscle Snatch 2.) EMOM 8 Power Snatch @ 70% of 1rm power snatch 3.) Build to max Power Snatch for day

5 Rounds for Time 200m Run 20 Kettlebell Swings 53, 35 200m Run 30 Abmat Situps

Front Squat 3-3-3 AMRAP 7 20 Double unders 10 Pull Ups 8 Squat clean Thruster 95, 65

For Time teams of 3 10,000m row switch every 300m