Box Squat 5x3 (80-85%) Then 5x3 high box jump WOD Notes:  This is our last squat day before the power lifting total!  The goal is to get your technique as spot on as possible.  Find…

Complete for time, with a single dumbbell (50/35#) or kettlebell (53/35#): 400m farmer’s carry  21-15-9 of weighted box step ups (24/20″) & power snatch  400m farmer’s carry Any time  you put down your DB or…

Complete 7 rounds of 30 seconds on, 30 seconds off of: Deadlifts (225/155#) Push ups Russian twists (25/15#) Strict pull ups Community Notes:  Happy Birthday Craig!

EMOM for 20 minutes: Clean Hang clean WOD Notes: EMOM means every minute on the minute you'll complete the above barbell complex. If you don't feel comfortable with a squat clean, or if your legs…

AMRAP in 1 minute of: Burpees Rest 1 minute then AMRAP in 1 minute of: Back squats (50% 1RM) Rest 1 minute.  Repeat for a total of 4 rounds. Community Notes:  Happy Birthday Megan S!

Complete 2 rounds for time of: 500m row 100 double unders 50 walking lunges 25 handstand push ups WOD Notes:  Choose a scale that allows you to complete each round of HSPU in 2 to…

Bench Press 7x1 (1 second pause on chest, 90% 1RM) Then Weighted Pull Up 1-1-1-1-1 WOD Notes:  Compare pull up to 160906. Schedule Notes:  The power meet and member appreciation breakfast is a week and…

Complete for time: 30 snatches (135/93#) WOD Notes: This is a benchmark workout, so bring your A game! You can power snatch or squat snatch for Rx. Anyone who can’t safely snatch can sub cleans…

AMRAP in 15 minutes of: 400m run 25 wallballs (20/14# to 10/9’) 15 ring dips WOD Notes:  The goal on today's workout is to make it through at least 3 rounds.  Anyone who consistently runs…

Banded Deadlift 8x3 Then 100 KB swings for time (53/35#) WOD Notes: For a demo of the banded deadlift, click here.  The most important thing about a banded deadlift is that it's a smooth and…