Clean  and Jerk 1-1-1-1-1 Then "Grace" 30 clean and jerks for time (135/95#) WOD Notes:  You will have 20 minutes to find your 1 rep max clean and jerk. It is meant to be a…

Complete max reps in 2 minutes at each station of: Push ups Shuttle runs Wallballs (20/14# to 10/9') Repeat with 1:30 at each station and again with 1 minute at each station.  Rest 1 minute…

In teams of 3 complete for time: A) 5000/4000m row B) 2 rounds of: 50 thrusters (75/55#) 50 push jerks (75/55#) 50 sumo deadlift high pulls(75/55#) 50 hang power cleans (75/55#) 50 burpees WOD Notes: …

Back Squat 5x5 (75%) Then Complete for time: 80 bicycles, 60 toe touches, 40 abmat sit ups, 20 hollow rocks Community Notes: Happy birthday Vicki!

For time: Run 800 m Complete 21-15-9 reps of: Power snatches (95/65#) Box jumps (24/20") Run 800 m Reminder:  Yoga is going to be Saturday at 10:45 am this weekend instead of Sunday. Community Note:…

AMRAP in 7 minutes of: 15/12 cal row 10 wreckbag cleans (50/35#) Rest 3 minutes then: AMRAP in 7 minutes of: 15 KB swings (53/35#) 10 wallballs (20/14# to 10/9')  

"Lynne" Complete 5 rounds, each for max reps of: Bench press (men=BW women=.75xBW) Pull ups WOD Notes: BW = bodyweight. Choose a bench press weight that allows you to hit between 10-20 reps for round…

AGOQ #1 Complete 2 rounds for time of: 15 deadlifts (225/155#) 35 overhead squats (75/55#) 90 double unders 10 minute cap. WOD Notes:  This workout will be run in two heats in large classes.  Anyone…

Sumo Deadlift 3x8 (75%) Then alternating Tabata for 6 minutes of: bent over barbell rows (50% 1RM bench) jumping lunges (KB held goblet style) Community Notes:  We are excited to announce that Ricky is joining…

Every 4 minutes for 40 minutes complete one of: 400m run 500/400m row Alternate movements each round. WOD Notes: We will record your fastest of each movement.  Those who do not run can alternate between…