WOD

“Nate” AMRAP 20 2 Muscle Up or 4 Chest to Bar Pullup & 4 Ring Dip 4 Handstand Push Up 8 Kettlebell Swing (70, 53)... Read More

For Time 21-15-9 Squat Clean Thruster (115, 85) Pullup   Regular class will be held at 8:30.  Open gym after class will be limited due... Read More

3 Rounds 8 Hang Power Snatch (95, 65) 8 Bar Facing Burpee then 50 Box Jump (24, 20) then 3 Rounds 8 Hang Power Snatch... Read More

12 Minutes to work up to a heavy 3 Rep Deadlift for day   “Diane” 21-15-9 Deadlift (225, 155) Handstand Pushup   ~post results to... Read More

“Barbara” 5 Rounds for Time; Rest 3 Minutes between rounds 20 Pullup 30 Pushup 40 Situp 50 Squat   ~post results to comments.  

Back Squat 4×9 @ 70% + 30 pounds   AMRAP 5 Minutes 15 KBS (70, 53) 30 Mountain Climbers   ~post results to comments.  

OTM 10 Minutes 5 Strict Chest to Bar Pullup 30 Double Under   ARMAP 8 Minutes 3 Push Jerk (205, 140) 10 Toes to Bar... Read More

For Time 30 Handstand Push Up 40 Pull Up 50 Kettlebell Swing (70, 53) 60 V Sit Up 70 Burpee   ~post results to comments.... Read More

Back Squat 10×3 @ 85% + 20 pounds   ~post results to comments.  

Push Jerk 2-2-2-2-2-2-2   In 8 Minutes complete as many rounds as possible increasing by 3 reps each round 3-6-9-12-15 etc.. Kettlebell Snatch (alternate as... Read More