WOD

6 x 520m Runs Rest 3 minutes between runs

AMRAP 15 Minutes 5 reps each arm Dumbbell Power Clean 5 reps each arm Dumbbell Shoulder to Overhead 5 reps each arm Overhead walking lunges... Read More

For Time Run 1 Mile 50 Pull Ups 50 Toes to Bar Run 1 Mile

1.) Push Press  1-1-1-1-1 2.) AMRAP 5 Bike for Cals rest 1 min 800m Run for time

EMOM 20 Power Clean + Left Lunge + Right Lunge + Jerk

5 Rounds AMRAP 3 minutes.  Rest 2 minutes 13 Burpees 13 Kettlebell Swings 70, 53 13 Box Jumps 24, 20 Max Toes to Bar in... Read More

Happy Halloween!   For Time 31 Push Ups 31 Sit Ups 31 Deadlifts 31 Shoulder to Overhead 400m Run 31 Back Squats 31 KB Sumo... Read More

**There will be regular class at 830 tomorrow. But there will be NO open gym tomorrow as myself and everyone will be at the comp... Read More

Power Clean + Push Jerk 1-1-1-1-1-1-1