5 mins planks! AMRAP 9 15 Cal Row 10 Power cleans @ 95/65 15 Cal Row 8 Power cleans @ 115/75 15 Cal Row 6 Power cleans @ 135/95 15 Cal Row 4 Power cleans @ 155/105 15 Cal row ME power cleans @ 185/125 Rest 13 minutes AMRAP 9 10 HSPU 10 Alt DB Snatch 65/40 (ish)Read more

5 mins planks! EMOM 40 (@ 70%ME C&J) Alternate between: 5 Back Squats Mins: 1,5,9,13,17,21,25,29,33,37 3 Jerks Mins: 2,6,10,14,18,22,26,30,34,38 5 Deadlifts Mins: 3,7,11,15,19,23,27,31,35,39 3 Hang Cleans Mins: 4,8,12,16,20,24,28,32,36,40Read more

5 mins planks. EMOM 6 2 shuttle sprints ME wallball Rest 3 mins AMRAP 6 10 Medball Sit Ups 10 Box Jumps Rest 10 mins 3 rounds of: AMRAP 3 10 Snatch 75/45 30 DU Rest 2 minsRead more

A. 5 mins planks B. EMOM 10 (attempt complex unbroken) 1 squat clean into 3 hitch rep front squats 1 Push Press 1 Push Jerk 1 Full Clean and Jerk from floor C. AMRAP :25 ME Bar Facing Burpees! -1 rep = Magic Number -Then- EMOM 20 9 deadlift 135/95 on ODD Magic Number BFB on EVENRead more

Classes today will be at 12:00 and 4:00. Open Gym is 8-12 and 2-4. Please plan on at LEAST an hour to complete this WOD. Try to not have your workout bleed into a class. See you there! 12 Days of Thanksgiving! 12 Wallball 11 Push Ups 10 KBS 9 T2B 8 Med Ball Cleans 7 Deadlift 155/105 (55% C&J) 6 Muscle Ups 5 Hang Power Clean and Jerk 155/105 4 Snatch 155/105 3 Clusters 155/105 2 OHS 155/105 1 1000m run or row The sequence will go: 12 12,11 12,11,10 12,11,10,9 And so on to 12-1 for the last round.Read more