WOD

Every 1 min for 6 mins: Squat Clean & Jerk OR Squat Snatch 3 Squat Clean & Jerks, 70% 1RM  Every 1 min for 6... Read More

21-15-9 reps, for time of:  Deadlift, 315/205 lbs  Box Jump, 30/24 in

Bergeron Beep Test Every Minute On The minute:  7 Thrusters, 75/55 lbs  7 Pull-ups  7 Burpees   Continue on to the next minute until you... Read More

Open Gym & Rest Day Use this day to make up a WOD or additional mobility/Yoga/ROMWOD

FT: Pull-ups; 4x Rows, Squat Clean & Jerks and Farmer Carries; Rope… For time:  40 Pull-ups  — then —  4 rounds of:  Row, 1000 m... Read More

AMRAP 10 mins: Hang Power Snatches, Overhead Squats, Power Cleans, and 2 more Complete as many rounds as possible in 10 mins of:  10 Hang... Read More

AMReps 23 mins: Triple Unders, Handstand Walks, Triple Unders, and 7 more 5 rounds of:  2 minutes of triple-unders  1 minute of handstand walking  Rest... Read More

Every 1 min for 6 mins: Squat Snatch 3 Squat Snatches, 65% 1RM   Every 1 min for 6 mins. –THEN– 7 RFT: Hang Squat... Read More

5 RFT: Wall Balls, Row Calories and Toes-to-bars 5 rounds for time of:  21 Wall Balls  15 Row Calories  9 Toes-to-bars –THEN– 3 x 20... Read More

Isabel For time:  30 Snatches, 135/95 lbs –THEN– Snatch Pull 1-1-1-1-1   Use the heaviest weight you can for each set. Rest as needed between... Read More