Partner 4x800m run + max muscle ups Explanation: With a partner you will alternate running a 4x800m (each athlete runs 2 times).  While your partner runs, you will be completing as many muscle ups as…

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Back Squat 3x8 (75%) then 25 seated box jumps NFT Complete 21-15-9 reps for time…

AMRAP in 5 minutes of: Row (1 cal = 1 rep) Immediately into AMRAP in 5 minutes of: Push presses (115/75#) WOD Notes:  This is a great chance to try out the new rower that…

Deficit Dead 5x5 (75%) Then 3x10 barbell good mornings (30% 1RM dead)

2016 Nutrition Challenge WOD AMRAP in 12 minutes: 100 double unders 25 toes to bar 25 deadlifts (225/155#) 50 box jumps (24/20") As soon as the 12 minutes are up, you will have 10 minutes…

Complete 21-15-9 reps for time of: bar facing burpees overhead squats (95/65#) chest to bar pull ups WOD Notes:  The overhead squats in today's workout are particularly difficult when paired with the other two movements. …

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: AMRAP in 22 of 10 power snatches (95/65#), 10 burpees Front Squat 1-1-1-1-1-1 then max…

4 x 800m run then Partner Tabata leg tosses WOD Notes:  This is a fantastic interval workout.  DO NOT CHERRY PICK! Scaling options will include rowing or running shorter intervals, and we will complete this workout…

AMRAP in 22 minutes of: 200m farmer carry (55&35#/40&25#) 10 strict pull ups (35/25#) 20 DB power snatches (55/40#) WOD Notes:  This is a long slow metcon/borderline strength day.  You will get out of breath…

Clean and Jerk 1-1-1-1-1-1-1 WOD Notes:  Compare to 150626. Reminder:  The first 10 minutes of each class today will be a brief break down of this year's nutrition challenge which officially starts a week from…