"Open 14.4" AMRAP in 12 minutes of: 60 cal row 50 toes to bar 40 wallballs (20/14# to 10/9') 30 power cleans (135/95#) 20 muscle ups WOD Notes:  For the official rules of this workout…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Back squat (155/105#) Burpees Schedule Notes: We are expecting snow tonight. Please check the blog in the morning before driving in. If we need to cancel the 6:15am we…

Snatch balance 1-1-1 Then High hang snatch 3-3-3-3-3 WOD Notes:  This is a shoulder intensive workout.  There are several options for scaling.  The immediate options are to swap hang snatches for power or muscle snatches…

EMOM for 20 minutes of: 3 power cleans (155/95#) 3 front squats (155/95#) 3 push jerks (155/95#) WOD Notes:  The not to exceed percentage in this workout is 70% of your max push jerk as…

Back squat 1-1-1-1 then Push Jerk 5x5 WOD Notes: Today we'll hit a quick, heavy 1 rep back squat, then spend a bit more time building our upper body strength and speed with 5 sets of…

Complete 3 rounds for time of: 60 sit ups 40 KB swings (53/35#) 20 pull ups Reminder:  Jon Herting (PT) will be at the gym tomorrow (Saturday) during classes.  If you've got a nagging issue,…

Front Squat 1-1-1-1 Then Clean, Hang Clean complex 1-1-1-1 WOD Notes:  With all the Olympic work we're going to be doing, it is important to keep up with squats.  The one rep max front squat…

Complete 3 rounds for time of: 800m run 15 box jumps (30/24") 15 push presses (115/75#) Meat Notes:  I'll be putting in the order to Daryl Rineer of Rineer Family Farms tomorrow (Wednesday) morning.  If…

AMRAP in 10 minutes of: 10 deadlifts (155/105#) 5 front squats (155/105#) 30 double unders WOD Notes:  This is a fairly short burner of a WOD.  Rx means completing the barbell movements as a complex (you can't…

The day has finally arrived! Back Squat 1-1-1 Bench Press 1-1-1 Deadlift 1-1-1 The order of events is: 7:00 to 8:00 am - open gym/warm up/weigh in for Wilkes division 8:00 am - going over…