Class WOD: 15 – 10 – 5: Power Cleans (135/95), HSPUs(Mod, push ups) Directly into: 15 – 10 – 5: Hang Power Cleans (135/95), Ring Dips Post Times to Comments. 2016 OPEN ATHLETES 1. Conditioning For time: 15-10-5: Power Clean, 135/105 HSPU Directly into… 15-10-5: Hang Power Clean, 135/105 Ring Dip 2. Conditioning A. EMOMx8: Odd:...Read More

Class WOD: Teams of 2: 2 Rounds for time of: 40 Overhead Squats, 115/80 40 TTB 20 Squat Snatch, 115/80 20 Bar MU(Mod burpee pull up) 2016 OPEN ATHLETES SESSION 1 1. Snatch With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack B. 4:00-8:00 work up...Read More

Open Gym 1-2pm. WOD:  3 rnds 20 Abmat Sit-Ups 30 Hip Extensions 40 Flutter Kicks 50 Banded Good Mornings 60 Second Plank Hold Post Scores to Comments.Read More

4 Rounds: 600m Run 25 Burpees 15 Push Jerks (135/95)Read More

Skill: 8 min. EMOM a) 1 Rope Climb + 5 Push Ups b) 15/10 Cals on Bike WOD: 4 RFT 400m Run 16 Box Jump Overs (24/20) 8 Snatches (135/85)Read More

WOD: 4 rnds Max Reps Bench Press (135/85)Rx (Bodyweight)Rx+ 1:00 Rest 1:00 Row for Max Calories 3:00 Rest “Cashout” AMRAP 5: Double-Unders *Every trip-up, complete 10 AbMat Sit-UpsRead More

Strength: Strict Press 10-1-10-1 (65%-85%-65%-85%) WOD: 4 RFT 20 Wall Balls (20/14) 5 Deadlift (225/155) 15 Pull Ups 10 STO (95/65)Read More

Strength: Back Squat 10-1-10-1 (65%-85%-65%-85%) WOD: 4 rnds 30 Double Unders 15 KBS(55/35)Rx (70/55)Rx+ 10 TTBRead More

Strength: Clean & Jerk 6 X 2 @ 75% every 60 Secs. WOD: 12 Min. Ascending ladder of: 3 Power Cleans 3 HSPU (or push ups) 6 Power Cleans 6 HSPU 9 Power Cleans 9………. RX: (135/95) RX+: (185/125)Read More