Power Snatch 1-1-1-1-1 Then 3 rounds for time of: 10 power snatches (50-60% 1RM) 10 pull ups WOD Notes:  The intent on the cashout is to practice cycling the barbell methodically but keep the workout…

Complete 6 rounds for time of: 50 double unders 25 wallballs (20/14# to 10/9') 10 deadlifts (50% 1RM) WOD Notes:  To keep this from snowballing, plan your workout such that double unders and wallballs take…

It's time for the 6th Annual Battle for the Iron Phoenix! Who will rise to the challenge of completing 3 WODs in 90 minutes? Come on out for a morning of fitness and fun! WOD…

Complete 40-30-20-10 reps for time of: weighted step ups (50/35# to 24/20") burpees WOD Notes:  If you are planning to take part in the 6th annual Battle for the Iron Phoenix on Saturday, it may…

  Back Squat 10-9-8-7-6-5-4-3-2-1 WOD Notes:  The goal for this workout is to start at 40-50% of your 1RM and increase weight each set. If you're feeling great, go for a new 1RM on the…

Complete 3 rounds for time of: 400m run 25 push presses (95/65#) 15 ring dips

Complete for time: 100 double unders 90 Russian twists (25/15#) 80 KBS (53/35#) 70 bicycles 60 goblet squats (53/35#) 50 sit ups 40 mountain climbers 30 lemon squeezers 20 slam balls (30/20#) 10 strict toes…

Bench Press 3-3-3-3-3 Then 5x10 KB bench press WOD Notes:  Compare bench press to 180404. Iron Phoenix Notes:  As promised, here are the workouts for this Saturday's 6th Annual Battle for the Iron Phoenix!  All…

With a partner complete 63-42-21 reps for time of: Hang power snatches (75/55#) Burpees Box jumps (24/20") WOD Notes:  One partner will work at a time while the other rests but partners can switch at…

Sumo deadlift 5-5-3-3-2-2-1-1-1 Then 3x20R/20L banded twists WOD Notes: Your first set of 5 deadlifts should be approximately 60-65% of your 1RM. Community Notes: Come by the gym at 7:00pm tonight (Friday) for a discussion…