WOD

For Time 10-9-8-7-6-5-4-3-2-1 Power Clean @ 75% of Bodyweight Pull Ups   ~post results to comments.  

Valentines Day Partner WOD 5 Rounds for Time 30 Partner Wall Balls 20 Synchronized Burpees 30 Kettlebell Swings  

1) Push Press 3-3-3-3-3   2) Weighted Pull Up 3-3-3-3-3   3) 3 Rounds NFT 10 Ring Dip 10 Pendlay Row  

8 Rounds for Time 8 Bodyweight Deadlift 12 Box Jumps  24, 20 6 Shuttle Sprints  

1) 10 EMOM.  Use 75% of your 1RM clean. 1 full clean + 1 front squat   2) 3 Rounds for Time (10 min cap)... Read More

Paleo Challenge Re Test Day.   I am proud of all of you that took to the challenge and didn’t give up when things got... Read More

There will be class at the gym at noon   Bonus WOD: complete the retest of your personal development goal by this Wednesda   Tabata... Read More

For Time 21-18-15-12-9 Power Snatch  95, 65 Toes to Bar  

A) 30 Rounds for Time (30 min cap) 5 Burpees 1 Muscle Up   ~scaled options will be discussed during class.  Post results to comments.... Read More

1) Work up to Max Front Squat for the day.   2) 3 Rounds for Time (10 min cap) 10 Deadlift 275, 185 50 Double... Read More