Community workout today! Had a blast chilling with Kara and Daniel!

Conditioning:

50 goblet squats 53/26
40 sit-ups
30 burpees
20 kb swings 53/26
400 m run

A little fun with the “barbell” test.

For time:

First of all happy birthday to Kara! And good work this am! Killer job by Robin and Lauren tonight! Making it look easy as always!

Strength

Front squat with a 2 sec pause at the bottom
1×8@60%
1×6@65%
1×4@70%
1×2@75%
1×2@80%
1×20@60% with no pause

Conditioning

15 pull-ups
15 OH lunges
15 HR push-ups
3 rounds for time
***50 air squat buyout***

Everybody was killing it today! PR’s dropping left and right! Great to meet New peeps Lance and Lauren!

Strength
Deadlift
1×8@70%
1×6@75%
1×4@80%
2×2@85%
1×20@50%

Conditioning

5 HSPU
10 box jumps 24/20″
5 squat cleans 135/95#
5 rounds for time

Getting chilly out there! Swing by and get your sweat on later!

Strength
10 min to establish max strict press.

5×5 push press at 75% of 1RM

Conditioning
40 sit-ups
40 kb swings 53/26
30 sit-ups
30 kb swings
20 sit-ups
20 kb swings
10 sit-ups
10 kb swings
For time

Thanks to all the veterans out there! This post is late so I apologize. Didn’t post right or something.

Strength
Back squat: 1 full squat+quarter squat; 5×5 at 75%

Conditioning
“DT”
12 deadlifts 155
9 hang power cleans 155
6 push press 155
5 rounds for time

Photo from rogue fitness

Rest day

As mentioned every time you come into our box, START doing your squat therapy! It will make you a exponentially better athlete!

Killer Saturday community wod! Tough but a blast!

WOD
10 burpees
10 thrusters 95/65#
4 rounds
*** 50 air squat buyout ***

Good workouts all around today! Everybody killed it! A shout out at coach Shannon for programming some tough WODs this week!

Strength
3 position snatch + 1 OH squat
15 min to establish max weight

Conditioning
4 muscle ups or pull-ups
8 push press 95/65
12 plate to overhead 45/25
16 OH lunges 45/25
*** 50 air squat buyout

Strength
Front squat:
1×10, 1×8, 1×6, 1×4, 3×2 – start at 65% and work to 85-90%.
Overhead squat practice – 10 minutesp

Conditioning:
Pull-ups
Deadlifts
10-9-8-7-6-5-4-3-2-1 for time

Great day today! Tough workout and great effort. Robin got after it and made it look easy!

Strength
Deadlift: 5×5 @ 75% of 1 RM

-or-

3 position cleans – 7 sets to find max weight.

Conditioning
15 KB thrusters 53/26
10 pull-ups
5 burpees

10 min amrap