WOD

Press 5-5-3-3-3   Back Squat 4×7 @ 75% + 30#   ~post results to comments.   * Reminder no class Saturday.  Hope to see everyone... Read More

Run 1 Mile then 5 Rounds 10 Kettlebell Swings (70, 53) 10 Box Jumps (24, 20) then Run 800m   ~post results to comments.

For Time 21-15-9-15-21 Knee to elbow Burpee   ~post results to comments.   Attention reminder that this Saturday the 10th there will be no 8:30am... Read More

3 Rounds For Time 400m Run 12 Clean & Jerk (135, 95) 15 Pull up   ~post results to comments  

1) 15 Minutes  Work to establish max Front Squat + Jerk (from rack) If max jerk is found continue until time ends working up to... Read More

3X9 back squat @70% + 30 pounds   30 Manmakers for time   ~post results to comments~      

Power Clean 10 Minutes to work up to heavy 1 RM for day. Every effort should be made to surpass results from 7/22 NOT TIE... Read More

10 Minutes work up to max for day of Complex: Power Snatch + Overhead Squat   For Time: 100 Overhead Squats (95, 65)   ~post... Read More

3 Rounds 1 Minute Max Reps Box Jumps (24, 20) 3 Minutes Max Reps Push Jerk (155, 105)   -Rest 5 Minutes then-   800m... Read More

AMRAP 15 Minutes 5 Hang Clean & Jerk (135, 95) 5 Pullups 100M Sprint   ~post results to comments.