2 ROUNDS 2 Minutes WB Push Press Shots (20/14) -1 Minute Rest- 2 Minutes Calorie Bike -1 Minute Rest- 2 Minutes Russian KB Swing (70/53) -1 Minute Rest- 2 Minutes Double Unders -1 Minute Rest-

STRENGTH TEMPO DEADLIFT 5 x 5 @ (51X1) *:05 descent WORKOUT Partner Workout, Teams of 2 3 ROUNDS FOR TIME 60/50 Calorie Row 40 Syncro Plate Ground to OH (45/25)

“BARBARA” 5 Rounds, Each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -rest 3 minutes between each round-     ** Scaling is Key today!! pay attention to the briefing

STRENGTH SNATCH COMPLEX Snatch Deadlift + Above the Knee Power Snatch + Below the Knee Power Snatch 3 Sets @ Mod weight 3 Sets @ Mod-Heavy weight WORKOUT On a 6:00 Running Clock Run 800m Max Power Snatch (115/75) -rest 3 minutes- On a 4:00 Running Clock Run 400m Max Power Snatch (95/65)

** Volunteer Meeting Tonight @ 6 PM for Festivus. Please be there!! ** NO TEAM WOD TOMORROW MORNING.   WORKOUT FRONT SQUAT 15 minutes to find a 3 rep Max Front Squat -rest as needed- PUSH PRESS 10 minutes to find a 1 rep MAX Push Press FINISHER EMOM x 9 MINUTES Minute 1: Max […]

** Please sign up on the Front Whiteboard if you can help Volunteer this weekend!! ** We will have a Volunteer Meeting Friday Night @ 6 PM- 7 PM to review standards.. Please be there, this is very important!! TEAM WOD Will be on the Whiteboard.  🙂

** Please sign up on the Front Whiteboard if you can help Volunteer this weekend!! ** We will have a Volunteer Meeting Friday Night @ 6 PM- 7 PM to review standards.. Please be there, this is very important!!   STRENGTH 3 SETS Bent Over Barbell Row 8 Reps @ 20X2 -rest 15 seconds- DB […]

STRENGTH BACK SQUAT Build to a moderate-heavy 5 rep in 10 Minutes Then…. BACK SQUAT 5×3 (Tempo 13X1) *Use same weight as heavy 5 WORKOUT FOR TIME 45-30-15 Wall Ball (20/14) 30-20-10 Pull-up *Time Cap 12 Minutes

AMRAP x 20 MINUTES 12/10 Calorie Row/ Run 100 10 Power Clean (135/95) 8 Push Jerk (135/95)

** TEAM WOD Tomorrow morning @ 9 am!! ** Please sign up on the Whiteboard if you can volunteer to judge to be a part of Pit Crew Next Saturday for Festivus Games!! TY   STRENGTH SQUAT CLEAN Build to a heavy single in 15 minutes WORKOUT 4 Rounds 30 seconds of Max Calories on […]