WODs

3 Rounds for Time: 20 Sumo Deadlifts (225/155) 15 Box Step Ups (Sandbag) 10 V-Ups (3 sec. hold)  

Snatch Balance 5×3 (up to 75%) AMRAP: 12 minutes 5 Strict Press (75% 1 RM) 10 Push-ups 15 Double Unders  

HLC: Prowler Suicides (160/120) Push Prowler 20 meters O/H Lunge back and forth (45/25) Prowler push to start Push Prowler 40 m O/H Lunge back and forth Prowler push to start Push Prowler 60 m O/H Lunge back and forth… Read more »

Team Throwdown: 9-1 p.m.   Rx:  Murph meets Grace   Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile   then…   For Time: 30 Clean and Jerks (135/95)   Scaled:  Kelly Meets Jackie   5… Read more »

3 Rounds for Time: Row 500m 20 O/H Squats S: 45/30; RX: 85/65; A:105/75   Skill work: Handstand pushups  

For Time: 50 Wall Balls (20/14) 25 Toes-to-Bar (TTB) 40 Wall Balls 20 TTB 30 Wall Balls 15 TTB 20 Wall Balls 10 TTB 10 Wall Balls 5 TTB

AMRAP:  12 Minutes 4 Deadlifts (135/95) 3 Hang Power Cleans 2 Front Squats 2 Push Jerks

  Reminder no a.m. Classes tomorrow. AMRAP: 20 Minutes Kettle Bell Swing (52/35) Box Jump (24/20) Starting at 5 reps, add 1 rep each round Run to the fountain and back after each round

Modified schedule for the holiday! Gym open from 9 am to 11 am only. We will be running back to back heats of our gym WOD the Liberator.  Scaled options will be offered. Heats sign up starts at 0900.  … Read more »

  Heavy Lifters: Linda For Time:  10/9/8/7/6/5/4/3/2/1 Deadlift 1 1/2 BW Bench BW Clean 3/4 BW   Make-Up WOD/Teens: Fran 21-15-9 Thrusters (95/65) Pull-Ups