Complete for time: 10 bar muscle ups 25 thrusters (75/55#) 500m row 25 power cleans (75/55#) 10 ring muscle ups WOD Notes:  The sub for bar muscle ups will be 20 pull ups, the sub…

Push Press 5-5-5-5-5 Then 15 minutes to work on goals/skills WOD Notes:  Take some time today to work toward a 2018 goal or a skill that you are close to getting.  Ask your coach for…

For time, complete 40-30-20-10 Burpees Russian KBS (70/53#) Row (calories) Walking lunge (each side=1) Pilates Reminder: Heather G is hosting a free Pilates session at ICA on Saturday at 10:30am. Space is limited; reserve your…

2018 AGOQ #1 AMRAP in 10 minutes of: 4 thrusters (135/95#) 1 rope climb 8 thrusters (135/95#) 2 rope climbs,  12 thrusters (135/95#) 3 rope climbs WOD Notes:  If you can make it through all…

Run 1 mile NFT Then Sumo Deadlift 10-10-10 WOD Notes:  The goal today is to increase weight each set for three sets.  Get strong, get fast!

"AGOQ 18.2" 4 rounds of: 25 chest to bar pull ups 5 cleans (power or squat) Variations: Ages 16-17, 35-54 use 245/170# Ages 14-15 use 155/105# Ages 55+ use chin over bar PU and 155/105#…

Come on in between 4:30 and 7:00pm for open gym.  You can work on anything you like, including making up a workout from last week: Hang Clean 5-5-5-5-5 then 3 rounds of 10 HPC (50%…

"Karen" Complete for time: 150 wallballs (20/14# to 10/9') WOD Notes:  Benchmark day!  Come in to see what your Karen time looks like.  Will anyone hit three quick sets of 50 and call it a…

Bamboo Overhead Squat 3x5 Then Overhead Squat 2-2-2-2-2 WOD Notes:  Compare to 140813.    

Row for max distance in 7 minutes. Rest 5 minutes. AMRAP in 7 minutes of: 5 power cleans (135/85#) 30 double unders WOD Notes:  In large classes, half will start on the row and half…