Strength: Overhead Squat 12 min to work to a heavy single off the rack WOD: 7 MIN AMRAP 15 Squat Snatches (96/65/55) 15 Lateral Barbell Burpees 15/12/9 Calorie Assault Bike Rest 3:00 MIN 7 MIN AMRAP 9 Squat Snatches (115/85/65) 9 Barbell Facing Burpees 9/6/3 Calorie Assault Bike * Scoring – the total amount of Reps * Log Reps for each separate AMRAPRead more

WOD: On a 25:00 clock complete: “15:00 AMRAP Handle With Care” Then, at the 15:00 mark spend 8:00 building to a heavy complex. The workout ends at 23:00. Part 1: 0:00-15:00 15 MIN AMRAP 30 Double Unders 15 Deadlifts (115/85/65) 30 Double Unders 15 Hang Power Cleans (115/85/65) 30 Double Unders 15 Push Jerks (115/85/65) Part 2: From 15:00-23:00 – Build to a Heavy Complex (8:00 total mins) 3 Deadlifts 2 Hang Power Cleans 1 Push JerkRead more

WOD: 4 Rounds For Time: 400m Run 15 Box Jump Overs (24″/20″/16) 12 Toes to Bar 9 Thrusters (95/65/55) CASHOUT: COACH CHOICERead more

NO CLASS OPEN GYM ONLY 9-10:30AMRead more

Strength: Strict Press 15:00 min clock to find a 1RM Suggested warm-up 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 10 rounds for time: 30 Double Unders (same amount on singles) 15 Ab Mat Situps 5 Barbell Bent Over Rows 45/35/25 5 Barbell Strict Presses 45/35/25 *The goal is 2 min. a round for a total of 20 mins (no time cap)Read more