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…

Tabata: Row (calories) Tuck ups Med ball clean (20/14#) Rope climbs Rest 1 minute between movements. WOD Notes: For each movement, you'll complete 8 rounds of 20 seconds work & 10 seconds rest. We'll record…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time: Push jerks (135/93#) Chest to bar pull ups Community Notes:  Happy Birthday Becky and Abby! Pretty Cool Notes:  On Friday March 6, John will get the opportunity to compete in…

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…