Category Archives: Uncategorized

Strength Back Squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% MetCon 21-15-9 Power cleans 135/95 Push-ups 40 double unders every set

Strength Deadlift 1×8@60% 1×7@70% 1×6@75% 5×5@80% MetCon “Nasty Girls” 50 air squats 7 muscle ups 10 hang power cleans 135/95 3 rounds

Strength Snatch + snatch grip push press Or Snatch grip push press 1×5@60% 1×5@65% 1×5@68% 3×5@70% MetCon 20 box jumps 24/20 15 kb swings 53/35 10 T2b 4 rounds

Great work Monday crew! Tough Wod and you didn’t even let it phase you! Think Robin and Kyle posted the fastest RX scores. Strength Front Squat w/ 2 sec pause 2×5@60% 2×4@70% 2×2@80% MetCon 800 m run buyin 2 clusters 155/75 8 ring dips 10 burpees 15 min amrap

Gotta love the all in Saturday crew! Dedication at its finest! Glad to see Kerrie and Matt back in, want MORE of y’all just FYI. Strength Front squat 1×7@65% 1×5@70% 1×3@75% 1×2@80% 1×2@85% 2×1@90% MetCon 10 burpees 1 clean 225/135 20 wallballs 1 clean 30 double unders 1 clean 12 min amrap

Strength Clean complex 1 power clean 1 hang full clean Work up to a heavy rep and then decrease weight to 75% and do 5×1. MetCon 7 HSPU’s 100 m sprint 14 deadlifts 185/115 4 rounds

Strength Push press 1×8@65% 1×6@70% 1×5@75% 5×5@80% Metcon 10 pullups 20 front squats 95/65 30 kb swings 53/35 9 min amrap It was good to hear bill grunting again today!

Strength Back squat 3 sec pause 2×5@65% 2×4@70% 2×3@75% 2×2@78% MetCon 13.4 3 C&J 125/95 3T2B 6 C&J 6 T2B 9 9 12 12…. 7 min AMRAP ADD 3 reps every round…

Strength Deadlift 1×7@65% 1×5@70% 1×3@75% 1×2@80% 5×1@85% MetCon 250 m run 30 double unders 20 burpees 10 push press 95/65 3 rounds

Awesome wording this PM! Had a blast! Strength Wide grip push press 1×5@60% 1×5@65% 1×3@70% 1×3@75% 4×2@80% MetCon 21-15-9 Kb swings 53/35 Push-ups 15-12-9 Strict pullups Pistols For time