AMRAP in 8 minutes of: 5 thrusters (135/85#) 10 toes to bar Rest 8 minutes then AMRAP in 8 minutes of: 1 rope climb 10 burpees WOD Notes: In large classes, the order of these…

"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…

Front Squat 5-5-5-5-5 Then 3 x max consecutive handstand push ups Schedule Notes:  Due to our family vacation this coming week, the Monday, Tuesday and Wednesday 9:30 am classes will be cancelled along with the…

Complete 21-15-9 reps for time: Pistols (R/L) Chest to bar pull ups WOD Notes:  The pistol reps are per leg, meaning 21 right leg, 21 left leg then 21 chest to bar pull ups.  The…

Partner "Baz" AMRAP in 30 minutes of: 30 double unders 8 cleans (155/105#, NTE 75% 1RM) 11 hand release push ups WOD Notes: Baz is a hero workout named after Royal Marine Commando, Sergeant Barry…

Clean and Jerk 1-1-1-1-1-1 Then Complete 3 rounds for time (6 minute cap): 10 power clean and jerks (40% 1RM) 10 burpees WOD Notes:  Compare to 160926. Reminder:  We are following a slightly different schedule…

Back Squat 5x5 (80-85%) With Max consecutive shoulder presses (KB or DB) Sign Up Notes:  If you can't attend class but are signed up, please remove your name at least one hour before the start…

Complete for time: 50 DU - 25 TU - 25 PU - 5 MU 40 DU - 20 TU - 20 PU - 4 MU 30 DU - 15 TU - 15 PU - 3 MU 20 DU…

Run 5000m (for time) WOD Notes:  Don't you cherry pick, you bums.  This is a benchmark that comes around every year and this is your chance to break in the new ICA course!  Anyone who…

Rack Pull 5-5-5-5-5 Then 30 strict toes to bar NFT WOD Notes: The rack pull will be performed with the athlete standing on the ground and the bar on top of 45# plates. Work your…