AMRAP in 14 minutes of: 20 KB snatches (53/35#) 10 lateral burpees over a bar WOD Notes:  Kettlebell snatches will start from the hang position.  Anyone not comfortable with the KB snatch can use dumbbells…

“Fight Gone Strongman” Keg Presses Stone to shoulder Farmer Carries Tire Flips Weighted pull ups WOD Notes:  The “fight gone-” style of workout means you spend 1 minute at each station completing as many reps…

Banded box squat 8x3 (50% bar, 40% band) Then 20 pulls on the rower for max calories.  Take 2 attempts.

Hang muscle snatch 1-1-1-1 Hang power snatch 1-1-1-1 Hang snatch 1-1-1-1 WOD Notes:   Anyone that does not want to go overhead can do a 3 rep hang power clean and 3 rep hang clean max.   The hang muscle…

"Nancy" 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes: This is a benchmark WOD, and one of our "ICA Benchmarks" for June. Despite being 5 rounds, this workout can be completed…

AMRAP in 10 minutes of: 5 hang power cleans (185/115# NTE 75%) 10 box jumps (24/20") 20 double unders WOD Notes:  The hang power cleans should be unbroken through the entire workout.  Pick a weight…

Front Squat 1-1-1-1-1-1 Then Max front squats in 2 minutes (50% 1 rep max) WOD Notes:  Compare to 170113. Community Notes:  Happy Birthday Joe C. and Zach!!

Complete for time: 50 KB swings (53/35#) 5 toes to bar 40 KB swings (53/35#) 10 T2B 30 KBS 15 T2B 20 KBS 20 T2B 10 KBS 25 T2B At the 5 and 10 minute…

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Deadlift 6x3 (80%) then 3x8 Dimmel deads (30%) "Fran" …

Partner interval AMRAP in 10 minutes of: 5 C2B pull ups 10 push ups 15 wallballs (20/14# to 10/9') then Partner interval AMRAP in 10 minutes of: 20/15 calorie row WOD Notes:  In the first AMRAP, athlete 1 performs…