Category Archives: Uncategorized

Strength  Back squat 2×7@65% 2×5@70% 2×4@75% 2×2@80% MetCon 10 deadlifts 155/115 10 OTB burpees  30 sit-ups  9 min amrap   

Strength  Clean – from a hang position  2×5@60% 2×5@65% 2×3-5@70% 2×3-5@75% MetCon  3 rounds  250 m run  50 double unders  25 kb swings 53/35      

Happy Easter guys!  Strength  Establish 1 RM clean  MetCon  15 pullups  15 burpees  40 double unders  400 m run  3 rounds    

Strength  Back squat 2×10@60% 2×7@65% 3×5@70% MetCon  50 push-ups  40 hang power cleans 95/65 30 burpees  20 push jerks 95/65 10 pullups  10 min amrap    

Strength  Hang Snatch  7@60% 7@65% 7@70% Work singles up to 80% MetCon Power cleans 95/65 10-9-8-7-6…1 Toes to bar  1-2-3-4-5-6-7…10   

Strength  Front squat  1×10@60% 1×8@65% 3×5@70% 2×5@75% MetCon 250 m run  21 kbs 53/35 7 HR push-ups  4 rounds  Skill  Kip practice      

Finally done with the open! Great work to all who have completed it! You guys did awesome!    To those who did today’s hero wod! Nice work as well!  Get to training for next year!       

Strength  Back squat testing day!  1 RM in 20 min  MetCon  Pre open wod 10 hang cleans 105/75 20 sit-ups  8 min amrap       

Strength  Strict press 1×5@60% 1×5@65% 1×5@70% 1z3@75% Push press  1×10@60% 1x 8@65% 1×6@70% 3×2@75% MetCon  200 double under buy in  21-15-9 Wallballs 20/14 Kb swing 53/35   

Ton of PRs today! It was crazy fun!  Strength  1 RM deadlift MetCon  Cindy 5 pullups  10 push-ups  15 air squats  Or  Mary  5 HSPUs  10 pistols  15 pullups  20 min amrap