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Please remember the 8:30am class on Wednesdays and Thursdays are cancelled until further notice. Skill review: Back extensions and Glute-ham raises Strength: High-bar vs. low-bar. Establish a [...]

Skill: GHD Sit-up Today’s WOD is an untimed barbell complex. Perform 7 rounds of this complex, increasing in weight each time and resting as much as you want between rounds. Once you pick [...]

Strength: Bench press – warm up and use low reps to bump to your first work set. 1st work set should be 5 reps @ 75% of your 1RM. 2nd set is 5 reps @ 80% 3rd set is 3 reps @ 85% Then, 12 [...]

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]

Skill review: GHD sit-ups Strength: Strict Press – warm up, then 3-3-3, increasing the weight each time if possible Then, 8 rounds for time of: 8 Wall ball (20/14lb) 8 Burpee-box jump [...]

Cleans – Skill work for 15 minutes, working the positions for the Hang Power Clean Then, on the minute for 12 minutes: On the odd minutes: 5 Hang Power Clean (go as heavy as you can while [...]

Strength: Deadlift – warm-up and bump to 80% of your 1-rep max. Perform 3 sets of 3 reps at this weight. Then, with 12 minutes on the clock, perform 3 rounds for time of: 10 Deadlifts at [...]

“9-11-2001 WOD” Never forget. For time: 2001m row 11 Box jumps (30/24″) 11 Thrusters (125/85lb, deaths at the Pentagon) 11 Burpee to chest to bar pull-ups 11 Power cleans [...]

Strength: Squats – warm up, then perform your first work set of 3 reps @ 75% of your 1-rep max, 2nd set of 3 reps @ 80%. Get depth everytime! Then, perform Tabata intervals of the following [...]

Saturday’s WOD was one of the four team WODs from Mayhem in the Mountains last weekend. Run 400m, continue onto the following reps after your team has returned from the run and touched your [...]