Strength: Power Clean:  Warm-Up; 5 x 75%1RM; 3 x 85%1RM; 1+ x 95%1RM; 21 x 50% highest weight. Individual Lift: Warm-Up; 5 x 75%1RM; 3 x 85%1RM; 1+ x 95%1RM; 21 x 50% highest weight. Optional Met-Con WOD modifications:  AMRAP 10 minutes using  50% of the highest weigh used in the Power Clean for the [...]

4 Corners 1. HSPU 2. pull ups 3. squats 4. weighted step ups You will do 25 reps at each station for 2 rounds. Inbetween each exercise you will do a 200m run with your medicine ball.

Strength: Front Squat:  Warm-Up; 5 x 75%1RM; 3 x 85%1RM; 1+ x 95%1RM; 21 x 50% highest weight. Push Press: Warm-Up; 5 x 75%1RM; 3 x 85%1RM; 1+ x 95%1RM; 21 x 50% highest weight. Optional Met-Con WOD modifications:  Use dumbbells with a combined weight of  50% of the highest weigh used in the Push [...]

Happy Birthday Beth. . . this is your favorite wod, so here it is just for you! For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound [...]

Partner tag team wod 9am You and your partner have 3 minutes to do as many rope climbs as possible (you can alternate back and forth or how ever you want to split it up for max reps) 400m run when both partners get back to the gym You and your partner have 3 minutes [...]

10 rounds 3 clean and jerks (65%1rm) 1 round Cindy ( 5 pull ups, 10 push ups, 15 squats)

There is no 6pm class today!! Strength: Power Clean:  Warm-Up; 3 x 80%1RM; 3 x 85%1RM; 3+ x 90%1RM Individual Lift: Warm-Up; 3 x 80%1RM; 3 x 85%1RM; 3+ x 90%1RM Either perform an extra set of 21 reps using 50% of the weight of the last set after each exercise or complete the Met-Con [...]

Warm Up: 100 single jump ropes squats back extensions push press with body bar (the person doing the jumprope is the timer for the other exercises!) WOD: 21-15-9 pull ups handstand push ups You will have a 500m run in between each round.

Strength: Front Squat:  Warm-Up; 3 x 80%1RM; 3 x 85%1RM; 3+ x 90%1RM Push Press: Warm-Up; 3 x 80%1RM; 3 x 85%1RM; 3+ x 90%1RM Either perform an extra set of 21 reps using 50% of the weight of the last set after each exercise or complete 3 Rounds of the Met-Con WOD using 50% [...]

Muddy Buddy Aftermath Warm UP: 400m run 2 Rounds of 7 x Air Squats 7 x Push-ups 7 x Deadhang Pull-ups Happy Belated Birthday to Dana and Dominic! In honor of you both. . . .here is your WOD! ( reps are 40 +14. . . since I don’t know exactly how old Dana turned!!) [...]