AMRAP in 15 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Schedule Notes:  Due to low attendance, the Friday noon class is being removed from the schedule.  We apologize for any…

Complete 30-20-10 reps for time of: Cal row DB snatches (50/35#) Toes to bar WOD Notes:  The reps for the DB snatches will be per hand.  That means 30R/30L alternating in round 1, which is…

Clean 1-1-1-1-1 Then Split Jerk 3x3@50% WOD Notes:  Compare to 180224. Power Meet Notes:  Tuesday is the last day to sign up for the power meet and/or chili cookoff!  Sign up sheets are on the…

With a partner complete 5 rounds for time of: 40 KB swings (53/35#) 40 Burpees 40/30 Cal row WOD Notes:  The reps in this workout may be broken any way you like but movements must…

Back Squat - build to a training max Then 15 weighted box jumps NFT WOD Notes:  The goal for today is to find your opening lift for the power meet.  It should be around 90-95%…

Complete 5 rounds for time of: 55 double unders 9 front squats (185/115#) WOD Notes:  The front squats should be heavy but unbroken through at least the first 3 rounds. Note:  Anyone who didn't get…

Bench Press 5x1 (90%, 1s pause on chest) Then 3x max effort ring dips or push ups WOD Notes:  Tomorrow is goal setting day!  You should shoot to finish the bench sets with 15 to…

"Fight Gone Bad" Push press (75/55#) Row (cal) Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/55#) Box jump (20/16″) WOD Notes: This is our first benchmark WOD of 2019! Benchmarks are workouts that…

Deficit Deadlift 1-1-1-1-1 Then 5 rounds NFT: 5 strict toes to bar 5R/5L single leg deadlifts WOD Notes: Compare to 170804. OLY WOD 5 Position pause snatch 5x2 (50%, 1" off floor, below knee, above…

AMRAP in 15 minutes of: 12 Box jumps (24/20") 6 Power snatches (115/75#) 2 Rope climbs