1/17/2018

14.4 14 min AMRAP 60 cal row 50 toe to bar 40 wall ball 20/14 30 power clean 135/95 20 muscle up

1/16/2017

Strength 3 Front Squat every 1:30 for 6 sets -build to a heavy 3- Conditioning 10 min AMRAP 5 Front Squat 205/135 10 Burpee 30 Double Under Compound 30 6 rounds 250/200m row sprint -Rest 1 min between rounds-

1/15/2017

Percentage Test #1 3 min AMRAP Push Press @ 65% of 3Rm push press from last monday Conditioning 3 rounds 1 min DB snatch 50/35 1 min Chest to bar pull up 1 min rest Compound 30 3 rounds, every 3:00 300/250m row max slam ball 30/20

1/12/2018

Strength 2 Snatch Deadlift + 1 Power Snatch EMOM x 10 min Start moderate and build Conditioning 12 min AMRAP 15 Box Jump Over 24/20 15 KB Swing 53/35 15 Push up Compound 30 10 min EMOM 1- 15/20 sit up 2- 20/30 plate jumps

1/11/2018

Strength Test #2 5RM back squat in 20 minutes Conditioning Test In 6 minutes 600/500m row in remaining time max burpees Compound 30 10 min AMRAP 250m row 20 jumping squat

1/10/2017

Regional event 13.6 100 double under 50 handstand push up 40 toes to bar 30 shoulder to overhead 165/100 30 alternating in place lunge 165/100 16 min cap

1/9/2018

Strength 1 Hang Squat Clean EMOM x 12 mins (building) Conditioning 1 min Burpee Box Jump Over 24/20 1 min Wall ball 20/14 2 min BBJO 2 min WB 3 min BBJO 3 min WB Compound 30 15 min EMOM 1- 15/20 sit ups 2- 30 second plank 3- 15 KB swing

1/8/2017

Strength Test #1 Every 1:30 perform 3 Push Press for 6 sets -Score if heaviest successful set of 3- Conditioning 10 min AMRAP 15 Pull up 15 Push Press 95/65 30 Double Under Compound 30 5 rounds 1 min row for calories 1 min walking lunge 1 min rest

1/5/2018

No Classes Today Open gym from 10am-3pm Please use caution driving in if you choose to!

1/4/2018

UPDATE ALL classes cancelled today… if you’d like a home WOD look below! 10 rounds 5 burpee 10 sit up 15 air squat Stay safe everyone!

1/3/18

12.3 18 min AMRAP 15 Box Jump 24/20 12 Shoulder to overhead 115/75 9 Toes to bar

1/2/2018

Strength 2 Hang Squat Clean EMOM x 8 min -Start moderate and build- Conditioning 12 min AMRAP 10 Hang Power Clean 135/95 20 Air Squat 30 Double Under Compound 30 15 min EMOM 1.. 20 sit ups 2.. 15/12 Cal row 3.. 10 Suicide Sprint