Complete 5 rounds of 30 seconds on, 30 seconds off of: Pendlay rows (135/85#) lateral burpee box jumps (24/20") thrusters (135/85#) Record total reps. WOD Notes: Pick a thruster weight that will allow you to…

Front Squat 1-1-1-1-1-1 Then Max front squats in 2 minutes at 50% 1RM WOD Notes: Compare to 160501 and 160203.

AMRAP in 10 minutes of: 10 power snatches (95/65#) 10 burpees WOD Notes:  This workout is fairly shoulder intensive.  If the snatches concern you, switch to power cleans instead.  Get the first round done in…

Push Press 3-3-3-3-3 Then 5x5 weighted ring dips WOD Notes:  Compare to 131109.

Row the following distances with rest in between: 250m 500m 1000m 500m 250m WOD Notes:  In large classes we will have people teamed up on rowers.  If there are groups of 3, each person will…

Complete 10 rounds for time of: 5 power cleans (155/105#) 10 jumping lunges (5 each leg) Community Notes: Who's ready for some clean eating?!?!? Our annual Fall Nutrition Challenge will take place Monday October 3…

Complete 8 rounds for time of: 3 hang power cleans (225/135#) 6 lateral slamballs (40/30#) 9 lateral hops Rest 30 seconds after each round. WOD Notes:  Intensity is everything today.  Go as fast as possible…

Complete for time: 40 box jumps (24/20") 20 HSPU 30 box jumps (24/20") 15 HSPU 20 box jumps (24/20") 10 HSPU 10 box jumps (24/20") 5 HSPU WOD Notes:  All totaled we have 50 handstand…

Sumo Deadlift 1-1-1-1-1-1 Then 400m sled drag WOD Notes:  Compare to 160422.

Complete for time: 1 mile medball run (20/14#) then 8 rounds of: 10 wallballs (20/14# to 10/9') 1 rope climb WOD Notes:  There will be a continuously running clock for this workout.  As soon as…