Complete for time: 15 thrusters (115/75#) 1 rope climb 12 thrusters (115/75#) 2 rope climbs 9 thrusters (115/75#) 3 rope climbs 6 thrusters (115/75#) 4 rope climbs 3  thrusters (115/75#) 5 rope climbs WOD Notes: …

Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9') 20 KB swings (53/35#) 10 burpees WOD Notes:  We've got another medium length metcon today!  The goal should be to complete this in less than…

Back Squat 2-2-2-2-2 Then 3x5R/5L Weighted walking lunges (50% 2RM back squat) WOD Notes:  Today is a training max day.  You should increase weight each set of back squats starting around 80% of your max and…

Black Out Day WOD Notes:  Come on in to find out the workout!  This is a lifting day and will be easy to complete at 7:30 open gym if you cant get into a class. …

Complete for time: 800m run 30 power clean and jerks (70% 1RM) 800m run WOD Notes:  This workout is designed to be in the 15 minute range.  The first run should be fast and you…

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Banded Box Squat 10x2 (60% bar, 30% band) then 5x10 Russian KBS (AHAP) 20 deadlifts…

Sumo Deadlift 5x6 (80%) Then 3x10 Zercher deadlifts (30% 1RM sumo deadlift) Community Notes:  Happy Birthday Kerri!!

Partner Interval AMRAP in 5 minutes of: 10 Russian twists (25/15#) rest 3 minutes then AMRAP in 5 minutes of: 10 box jumps (24/20") rest 3 minutes then AMRAP in 5 minutes of: 5 burpee plate…

Complete 21-18-15-12-9-6-3 reps for time of: overhead squats (95/65#) slam balls (40/30#) WOD Notes:  This is a shoulder intensive workout that is meant to be in the 8 to 15 minute range.  There will be…

"Black Out Day" 20 reps for time of: deadlifts (135/95#) push ups power cleans (135/95#) pull ups front squats (135/95#) burpees push presses (135/95#) WOD Notes:  A black out day means you don't know what…