Overhead Squat 3-3-3-3-3 Then 50 hollow rocks face up, 50 hollow rocks face down WOD Notes:  Compare to 160412. Nutrition Notes: Our nutrition challenge starts next Monday, Sept 25! Details were posted last week; read…

Tabata: Lateral bar hops Row (1 cal = 1 rep) Wallballs (20/14# to 10/9') Wreckbag cleans (50/35#) WOD Notes:  For the lateral bar hops, Rx is over a loaded barbell but they must be dynamic…

Deadlift 2-2-2-2-2-2 Then 5x10 Romanian deads (50% 2RM) WOD Notes:  Compare to 160105.

AMRAP in 11 minutes of an ascending ladder by 1's of: shoulder to overhead (155/105#) Complete 8 burpees after each round. WOD Notes:  The ascending ladder means round one will be 1 S2O, 8 burpees,…

“Helen” Complete 3 rounds for time of: 400 m run 21 kettlebell swings (53/35#) 12 pull ups WOD Notes:  Benchmark day!  Compare to 161107. Community Notes:  Happy Birthday to Sofia, Whitney and OMC!

Back Squat 2-2-2-2-2 Then 10 stone/keg to shoulder WOD Notes: Compare to 170204. Reminder:  This is the second week of the Oly class.  Class is currently full.  Please remove your name as soon as possible if…

AMRAP in 7 minutes of: 5 box jumps (30/24") 3 cleans (225/135#) WOD Notes:  The clean in this workout was designed to be about 75% of your 1 rep max.  You can choose to move…

Complete for time in any order: 10 rope climbs 75 sit ups 50 thrusters (115/75#) 50 ring dips WOD Notes:  You can choose any rep scheme to get this workout done as long as you…

Snatch 1-1-1-1-1-1 Then Weighted pull up 3-3-3-3-3 WOD Notes:  Compare to 170331.

"Sage" AMRAP in 20 minutes of: 8 clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes:  Join us for our 2nd annual Sage WOD! Compare to 160830. Registration Note: Just a reminder…