WOD

Snatch 3×3 @ 75%,   2-2-2   ‘Helen’ 3 Rounds for Time 400m Run 21 Kettlebell Swing (53, 35) 12 Pull Up   ~post results... Read More

**July 4th Schedule:  No classes Friday or Saturday, there will be open gym Sunday from 9am to Noon.   Back Squat 10×3 @ 85%

Push Jerk 2-2-2-1-1   EMOM 8.   Score is total box jumps Men: 185  Women: 135 6 Deadlift 5 Shoulder to Overhead Max Box Jump (30,... Read More

AMRAP 20 7 Power Clean (135, 95) 7 Kettlebell Swing (70, 53) 7 Pull Up 200m Run   ~post results to comments.

“The Ghost” 6 Rounds 1 Minute Max Calorie Row 1 Minute Max Burpee 1 Minute Max Double Under 1 Minute Rest   ~post results to... Read More

Back Squat 7×5 @ 80%  

For Time: 9-7-5 Strict Handstand Push Up Power Clean (225, 155) Muscle Up   ~post results to comments  

Hang Clean 3×3 @ 80%, 2×2 @ 85%, 2×1 @ 90%   Push Jerk 5×3 @ 80%  

AMRAP 5 10 Push Up 15 Box Jump (24, 20)   Rest 4 Minutes   AMRAP 5 20 Air Squats 2 Rope Climbs   Rest... Read More

Partner WOD For Time: Med Ball Mile Run  **med ball must be passed back and forth for duration 100 Dumbbell Ground to Overhead 800m Bumper... Read More