WOD

“Angie” 100 pullup 100 push up 100 sit up 100 squat ~post time to comments.  Scale as needed. Complete all reps before moving to the... Read More

3 Rounds for Time 30 kettlebell one arm front squat 30 kettlebell swings 800m Run   ~post results to comments.  

Strict Press 2-2-2-2 Push Press 5-5-5 Push Jerk 10-10   ~post weights to comments.

4 Rounds for time 50 ft walking lunge with plate overhead (45, 25) 40 abmat situps 30 box jump (24, 20) 20 clapping pushups ~post... Read More

1) 12 Minute AMRAP 3 muscle ups OR for each  MU A) 2 unnassited pullups & 2 unnassisted ring dips B) 3 assisted pullup &... Read More

1) EMOM for 7 minutes  1 high hang clean & push jerk + 1 hang (from knee) clean & split jerk   2) 12 minutes... Read More

“Diane” 21-15-9 Deadlift (225, 155) Handstand Push up   ~post results to comments

Fran Up Ladder Partner WOD 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Thruster (95, 65) Pullup   one partner completes one full round of Fran on the up ladder, ie thrusters... Read More

1) 5 rounds for time: rest 30 seconds between rounds 25 kettlebell swings (53, 35) 6 20m shuttle run   2) tabata get ups  

10 rounds for time 7 chest to bar pull ups 3 push jerk (165, 115)   ~post results to comments.