WOD

AMRAP 8. 10 Burpees 30 Thrusters (75, 55) 10 Burpees 30 Push Press (75, 55) 10 Burpees 30 Pull ups rest 5 then repeat amrap8... Read More

***Couple reminders guys –  the donation box for Brian is out in front of the whiteboard and will only be there until Saturday. Lets do... Read More

16 minutes 20 seconds max effort. 10 seconds rest Row calories Box Jumps 24, 20 Kettlebell Swings 53, 35 Abmat situps

AMRAP 20 5 Hang Clean  (135, 95) 5 Strict Handstand Push Up 5 Strict Pull Ups 200m Run

3 x 1 mile run rest 5 minutes between efforts

3:00 minutes 400m Run max pull ups rest 3 3 minutes 400m Run max power clean and jerk 135, 95 rest 3 3 minutes 400m... Read More

AMRAP 5 10 Hang Power Snatch 75, 55 10 lunges -bar in back rack rest 5 AMRAP 5 10 Box Jumps 24, 20 10 Push... Read More

1. Push Press 3-3-3 2. For Time (cap 12) 9-7-5 Strict Handstand Push Up Power Clean (225, 155) Muscle Up

Bench Press week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75% Score each A. Row... Read More

Back Squat week 7 5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause @ 75% 4 Alternating sets 7/each... Read More