WODs

8 minute AMRAP of: 3 Lateral Burpee over Bar* 9 Deadlift 6 Hang Clean 3 Shoulder to Overhead 3 Pull-ups* * For every round, increase count by 3 RX and Masters RX = 135/95lb Scale #1 = 95/65lb and [...]

Strength: Push Press 3-3-3-3-3 Then, for time: Run 400m 21 Push-press (95/65lb) 21 Wall Ball (20/14lb) Run 400m 15 Push Press 15 Wall Ball Run 400m 9 Push Press 9 Wall Ball

Strength: Squat – 20 minutes to work to a heavy set of 5 10 minute AMRAP of: 5 Manmakers* (40+/25+ in each hand) 10/10 Lunge steps with plate locked out OH (45/25lb) 10 Ring dips *Manmaker = Row [...]

“Marathon Monday” 5 rounds 4 Clean & jerks (185/125lb) 15 C2B 13 lateral burpee over barbell–After the 5 rds are complete run 800m (unless it’s raining then, HARDEN UP and [...]

Strength: Deadlift – perform 3 work sets of 3 reps each working percentages off last week’s 5 set. Perform your first work set at 85%, 2nd at 95, 3rd at 105% Then, 15 min AMRAP of: 20 DUs 10 KB [...]

Partner up. One partner completes the workout while the other partner counts/judges reps. Then switch places. “Fran” 21-15-9 reps for time: Thrusters (95/65lb) Pull-ups [...]

Note: Please remember that we are closing early Friday (there is no 6:30pm class) to set up for the Powerlifting for Pink meet Saturday. Please come out Saturday to support the event! Lifting [...]

Group warm-up: 2 min Double-under practice and wrist openers Strength: Clean & Jerk (warm it up) Then, for time: 30 C&J (135/95lb) Run 1 mile 15 Thrusters (115/75 – use same BB, athlete [...]

Group warm-up: 2 min of Double-under practice Strength: Deadlift – 15 min to to work to a heavy set of 5 Then, 2RFT of : 75 Wall Ball (20/14lb) 25 Burpees 25 Pull-ups Time cap: 20 mins. [...]

Group Warm-up: 2 min DU Strength: 20 minutes to work Hang Snatch (yes with a full squat) followed by an OHS Then, 10 mins to select / warm up / work your goat*. Pick one of these: OHS, kipping [...]