WOD

Snatch 2-2-2-2-1-1-1-1 Front Squat 5-5-5-5 ~post results to comments. WATCH THE VIDEO.  This is Lu Xiaojun, he won the Olympics for a reason, he holds... Read More

AMRAP 15 minute 6 toes to bar 9 hang power clean (115, 85) 12 push up ~post results to comments.  

1) “Karen” 150 Wall Balls (20, 14)   2) Not for time. Alternate between sets 3×15 strict pullups & 3×15 weighted situps or GHD situps... Read More

1) EMOM 2 Reps 7 minutes High Hang Clean + Push Press   2) Push Jerk 2-2-2-2-2   3) Back Squat 3-3-3 ~post results to... Read More

AMRAP 8 Minutes 10 Wall Balls 10 Pullups 10 Burpees   Rest 2 minutes   21-15-9 One Arm Overhead Kettlebell Squat Kettlebell Swing   ~post... Read More

 1) Power Clean 3-3-3-1-1-1    2)”Annie”  50-40-30-20-10  Double Unders  Situps  

“McGhee” AMRAP 30 minutes 5 deadlifts (275, 185) 13 pushups 9 box jumps (24, 20) ~scale as needed. post results to comments.   ****ONLY class... Read More

4 rounds for time 15 knees to elbow 7 handstand push ups 15 knees to elbow 7 push jerk (155, 105)   ~post time to... Read More

EMOM 8 minutes 2 hang snatch EMOM 5 minutes 1 snatch   EMOM 8 minutes 2 hang clean &  jerk EMOM 5 minutes 1 clean... Read More

“Cindy” 20 minute AMRAP 5 Pullups 10 Pushups 15 Squats