WOD

“Christine”        3 rounds for time of:  Row, 500 m  12 Deadlifts, 1x bodyweight  21 Box Jumps, 20 in

EMOM 12 (snatch work): Every 1 min for 4 mins: Power Snatch + Hang Squat Snatch + Snatch Balance        1 Power Snatch... Read More

Open Gym & Rest Day

Monti With a Partner: 5 rounds for time of:  50 Barbell Step-ups, 45/35 lbs, 20 in  15 Cleans, 135/95 lbs  50 Barbell Step-ups, 45/35 lbs,... Read More

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk 1-1-1-1-1   Use the heaviest weight you can for each set. Rest as... Read More

Diane 21-15-9 reps, for time of:  Deadlift, 225/155 lbs  Handstand Push-up –then– Front Squat 8-8-8   Use the heaviest weight you can for each set.... Read More

Bench Press 8-8-8   Use the heaviest weight you can for each set. Rest as needed between sets. –then– FT: Double Unders, Wall Balls, Double... Read More

Sumo Deadlift 2-2-2-2-2   Use the heaviest weight you can for each set. Rest as needed between sets. –then– Surfer on Acid 3 rounds for... Read More

Jackie For time:  Row, 1000 m  50 Thrusters, 45/35 lbs  30 Pull-ups –then– Every 1 min for 12 mins: Hang Squat Snatch + Snatch Balance... Read More

Open Gym & Rest Day