“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes:  This is our “House WOD” which we…

Complete 7 rounds of 1 minute at each of the following stations: Row (1 cal = 1 rep) Rope climbs  Rest WOD Notes:  We will record total calories rowed as well as total climbs.

Bench Press 2-2-2-2-2 Then DB or KB bench press 4x8 Max consecutive strict HSPU (4 attempts) DB lateral shoulder raises 3x10 (light) WOD Notes:  Compare to 181126. Schedule Notes: We have a modified schedule this…

Complete for time: 400m run 20 back squats (115/75#) 30 toes to bar 20 back squats (115/75#) 30 toes to bar 20 back squats (115/75#) 400m run Community Notes: Missy's dad runs a farm in…

Deadlift 3x8 (70% 1RM) Then 3x10: Russian KBS (single arm, heavy) Bent over rows 50 Oblique crunches each side Community Notes:  For those of you getting family pictures taken by Smith this Sunday, the location…

Due to road conditions, the gym is closed this evening.  Stay safe, stay warm and remember when you see someone stuck, as a deadlifter you are obligated to push them out! Come in between 4:30…

Back Squat 3-3-3-3-3 Then 3 Rounds NFT: 10R/10L bulgarian split squats 3 weighted squat box jumps 25 banded good mornings Notes:  Welcome to the start of our annual power lifting cycle!  We are going to…

With a partner, complete 3 rounds for time of: 50 Burpees 50 Russian KB swings (70/53#) 50 Push presses (95/65#) 50 Box jump overs (24/20") WOD Notes: For this workout, you must complete the reps…

Front Squat 5-5-5-5-5 Then 50 consecutive wreckbag front squats   OLY WOD 5x3 banded deads (50%) Clean 1-1-1-1-1 Power snatch 2x10 (55%) Then 5 rounds for time: 5 clean and jerks (60%) 10 c2b pull…

Complete 5 rounds for time: 20 box jumps (24/20") 30 butterfly abmat sit ups 40 meters walking lunge WOD Notes: If your knees prevent you from doing box jumps, modify to box step ups and…