Alternating EMOM for 14 minutes of: 3 power clean and jerks (205/135#) 8 burpee box jump overs WOD Notes:  In minute 1, complete 3 power clean and jerks.  In minute 2, complete 8 burpee box…

Partner Interval AMRAP in 20 minutes of: 15 wallballs (20/14# to 10/9') 10 slam balls (30/20#) 5R/5L mountain climbers WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests,…

Front Squat 1-1-1-1-1-1-1 Then 40 yds of walrus sliders WOD Notes:  Compare 1RM front squat to 190924. Rogue Record Breakers:  Tune in to this LINK at 3:50 pm to see John go head to head…

Complete 21-15-9 reps for time of: Row (1 cal = 1 rep) Overhead squats (95/65#) Toes to bar Community Notes:  Happy Birthday Pete P!

Complete 3 rounds for time of: 800m run 50 KB swings (53/35#) Meat Notes:  We're  doing another meat order!  For those of you that don't know, we do gym wide meat orders a few times…

  Thanks to everyone who came out on Sunday to complete "Maren"! Split Jerk 1-1-1-1-1-1-1 Then 40 yd handstand walk or 10 minutes of handstand practice. WOD Notes:  Compare to 190716.

Complete 5 rounds for time of: 10 thrusters (135/93#) 5 bar muscle ups WOD Notes:  The scale for bar muscle ups will be 10 pull ups and 10 push ups.  The thrusters may be unbroken…

"Maren" Complete 7 rounds for time of: 3 handstand push ups (6" deficit) 1 run (250m) 20 double unders 11 high box jumps (30/24") WOD Notes: We hope you can join us today for a…

Powerlifting Total Back Squat 1-1-1 Bench Press 1-1-1 Deadlift 1-1-1 WOD Notes:  It's here!!!! You've worked hard the last few months to get stronger in the squat, bench, and dead. Today you get to test…

Deadlift or Sumo Deadlift 1-1-1-1-1-1 then 3 x 30 banded good mornings WOD Notes: For anyone doing the power lifting total on Saturday, treat today like a prep day. Warm up to around 70% and…