Complete 21-15-9 reps for time of: box jumps (24/20") power snatches (95/65#) pull ups WOD Notes:  Hang power snatches or hang power cleans will be acceptable substitutions for anyone concerned with hinging over after the…

Deadlift 5-5-5-5-5 Then 5x10 Banded Romanian deadlifts (50% of 5 rep max) WOD Notes:  On the banded RDL, the band will be attached to a vertical post on the rig at about quad height and…

Complete 5 rounds for time of: 400m run 20 push ups 20 wallballs (20/14# to 10/9') WOD Notes:  Focus on beautiful push ups in today's workout.  Don't let your core sag or the elbows flare. …

AMRAP in 10 minutes of: 5 push presses (135/85#) 15 Russian twists (25/15#, 1 touch=1 rep) 25 double unders Community Notes: Happy Birthday Vanessa!

"Open 17.2" AMRAP in 12 minutes of: 2 rounds of  50 ft weighted walking lunges (50/35#) 16 toes to bar 8 power cleans (50/35#) then 2 rounds of 50 ft weighted walking lunges (50/35#) 16…

Front Squat 3-3-3-3-3 Then Max air squats in 2 minutes. WOD Notes:  Compare to 170815.

 WINTER WEATHER NOTE - Please check the blog before driving in tomorrow morning. In the event we need to cancel classes, we would replace this note with a cancellation note by 4:45am (or by 8:30am…

'The Air Force WOD" Complete for time: 20 thrusters (95/65#) 20 sumo deadlift high pull (95/65#) 20 push jerks (95/65#) 20 overhead squats (95/65#) 20 front squats (95/65#) Complete 4 burpees at the start of…

8 intervals (30 sec on, 30 sec off) of: Row (meters) 8 intervals (30 sec on, 30 sec off) of: Double unders  8 intervals (30 sec on, 30 sec off) of: 10 yard shuttle run WOD Notes:…

AMRAP in 10 minutes of: 5 burpees over the bar 5 thrusters (155/105#) 5 strict pull ups Power Meet Results:  Congratulations to the following winners from yesterday's power meet: Total Champions - Tanya and James…