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…

"The Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 3 to 5 minutes and repeat for a total of 3 rounds. WOD Notes: In this…

Complete 12-9-6-3 reps for time of: Power cleans (185/125#) Bar muscle ups WOD Notes:  The power clean weight you choose should not exceed approx. 80% of your 1RM. The scale for bar muscle ups will…