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Happy Birthday Barbwire! Barb – fit & over 50. “Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly three minutes between each round. [...]

Eeek – almost forgot – Happy birthday Ross!! Strength: High-hang snatch – work to a heavy double Partner up – partner A runs 200m weighted (heavy sandbag 40+/25+ or [...]

Happy Birthday to Molly R! Strength: Deadlift – 3×3 @75% Then, AMRAP 15 minutes of: 9 Deadlifts (155/100 lb) 12 Hand-release push-ups 15 Box jumps (24/20″) Today’s WOD is from [...]

Happy Birthday Lisa!! Strength – Jerk. We will be drilling the split jerk and then working up to a heavy double. Then, perform three 2-minute rounds with 1 minute of rest between each [...]

“The Seven” Seven rounds for time of: 7 HSPU 7 Thruster (135/85lb) 7 K2E 7 Deadlift (245/155lb) 7 Burpee 7 KB Swings (30/24k) 7 Pull-ups

Strength: Deadlift – 5 reps of 2″ deficit Deadlifts at 75% of your one rep max. (Please note: if you have range of motion issues and have difficulty setting up your Deadlift with good [...]

“Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Finisher: Lock-out a 45/25lb plate overhead and walk 400m Compare your score to the last time we did this WOD.

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 [...]