Category Archives: Uncategorized

Strength Snatch 5×2@75% Work up to 75% MetCon 20 wallballs 10 power cleans 12 min AMRAP

Strength Front Squat 1×8@60% 1×6@70% 1×4@80% 1×3@85% 5×2@93% MetCon DIANE 21-15-9 Deadlifts 225/155 HSPU’s

Strength Power Clean 20 minutes to establish a heavy rep. Then follow that by 5×2@75% MetCon 20 kb snatches 53/35 50 double unders 15 toes to bar 4 rounds

Strength Push press 1×8@60% 1×6@70% 1×4@75% 5×3@78% MetCon 5 power cleans 95/65 25 russian kb swings 53/35 30 pistols 10 min amrap

Killer work today! Kevin Critz and Paul Logsdon get the award for going straight crazy on that workout! 100% left in the box! Strength Back Squat 1×8@60% 1×6@65% 1×5@70% 1×5@75% 5×5@78% MetCon 10 push press 115/75 20 burpees 12 min AMRAP

Strength Deadlift 1×7@60% 1×6@65% 1×5@70% 5×5@75% MetCon 18 wallballs 12 kb swings 53/35 6 ring dips 4 rounds

Fun Saturday am Wod! Nice to meet new people and to get a new member! Welcome Matt! Strength FRONT SQUAT 1×7@60% 1×6@65% 1×5@70% 1×4@75% 3×3@85% MetCon 10 kb swings 53/35 15 OH squats 95/65 20 sit-ups 12 min AMRAP

Strength Push press 1×8@60% 1×7@65% 1×5@70% 1×3@75% 5×1@80% MetCon 400 m run buy in 5 rounds of: 10 wallballs 2 ground to OH 135/95 500 m run buyout

Strength 1×8@60% 1×6@65% 1×5@70% 1×5@75% 5×5@78% MetCon 7 squat cleans 115/75 14 over bar burpees 21 sit-ups 10 min AMRAP

Strength 1×7@60% 1×5@65% 1×4@70% 1×2@75% 5×1@80% MetCon 100 double under buying 20 kb swings 53/35 20 push-ups 20 box jumps 24/20 3 rounds