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Strength: 20 min to work on the Pause Bench Press – 3-3-3-3 Then, AMRAP 12 minutes of: 3 Rope climbs 7 Front Squat (115/75lb) 9 Burpees Beginners option: Rope climb progressions, goblet squats [...]

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds. Within each round Once you pick up the barbell you may not put [...]

Please note: Normal schedule today – come get your WOD on. “Cindy” AMRAP 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats See the scores from the last time we did this WOD. Rest 5 min – [...]

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps (L+R=2) Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the [...]

Strength: Slow tempo squat – 6 x 10 @50% working the percentage off your 3 rep max. Tempo is 4 counts down, 2 counts up, no pause at top or bottom. Weight should feel easy and light on the [...]

Strength: Deadlift – working percentages off your 3 rep max. 3 reps @ 80% 3 reps @ 85% 3 reps @ 90% 3 reps @ 95% Then, for time: 50 Wall balls (20/14lb) 50 Burpees 50 Double-unders

For time: 30-24-18-12-6 reps of: Push press (95/65lb) Walking Lunge steps (45/25lb) Pull-ups Beginners: use less weight. (Note: The Beginners-Only class at 7:30pm will be doing an alternate WOD.)

Skill Review: Points to a perfect squat – 10 slow squats with perfect form Group Warm-up: Tabata squats for 5 rounds Strength: Hang Clean – 2 position clean – high hang & above the knee [...]

Group Warm up – 2 minute DU test Strength: Front Squat – 15 minutes to establish a heavy double Then, 3 min AMRAP of: 9 Deadlifts @ Bodyweight 9 Push-Ups (hand-release) Rest 1 min 4 min AMRAP 9 [...]

Strength: 20 minutes Strict press 3-3-3-3 Then partner up – 3 minutes at each station – 1 minute of rest between each station – Perform 3 rounds Station 1 A performs 20 [...]