Banded Box Squat 10x2 (60% bar, 30% band) Then 5x10 Russian KB swings (AHAP) WOD Notes:  The banded squats today are designed to be done for speed.  There should be a fairly slow eccentric phase…

“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes:  The sub for muscle ups is 2x…

One board bench press 1-1-1-1-1-1 then alternating tabata (4 rounds of each): ring rows strict toes to bar WOD Notes:  A one board bench press means you will be benching with a 2x4 on your chest. …

"Diane" 21-15-9 reps for time of: deadlifts (225/155#) handstand push ups WOD Notes:  Compare to 141119. Community Notes:  Happy Birthday Ed!!

"Saturday Blackout" *Update: Partner interval 10 rounds for time of: 200m sprint 15 thrusters (75/55#) 15 burpees WOD Hint:  Partner interval!

Deficit Deadlift 1-1-1-1-1-1 Then 15 power cleans NFT (80% 1RM PC) Schedule Notes:  There have been several changes made to the upcoming schedule & events post that we put up yesterday. Please take a moment to…

Complete 3 rounds for time of: 10 power snatches (135/85#) 20 ring push ups 100 double unders WOD Notes:  This workout is fairly shoulder intensive.  If your shoulders feel tight from C2B's in yesterday's WOD, consider…

AMRAP in 11 minutes of: 7 chest to bar pull ups 7 box jump overs (24/20")

Back Squat 20 rep max Then Bulgarian split squat 5x5 R/L (30% 1RM back squat) WOD Notes:  The goal today is a very intense volume day of squatting.  It is worth noting that if you…

Push Press 6x3 (80%) Then 5x10 squatless wallballs (as heavy as possible to as high as possible) WOD Notes:  The emphasis today is speed through a press.  Try to lift 80% with the intent of…