AMRAP in 8 minutes of: 10 back squats (135/95#) 10 push ups Rest 5 minutes  AMRAP in 8 minutes of: 5 power snatches (135/95#) 10 burpees Valley Forge Notes:  The Valley Forge WOD is Saturday (tomorrow) at…

Complete 3 rounds not for time of: 10 box jumps (AHAP) 20 deadlifts (50-60%) 10 L-sit pull ups WOD Notes:  This is a heavy metcon.  There is no time component because we want you to completely…

Bamboo bench press 20-20-20 Then Bench Press 1-1-1-1-1-1-1 WOD Notes:  One of the best max days of the year!  Compare to 140611.

"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) Or "Nasty Girls V2" Complete 3 rounds for time of: 50 pistols (alternating legs) 7 muscle…

Open Gym WOD Notes:  This is a great chance to try for one or all of your 2015 goals and see how much work is yet to be done.  If you are satisfied with your…

Deadlift 5-3-3-2-1-1-1 Then 3x10R/10L barbell lunges (30% 1RM deadlift) WOD Notes: We are hitting a max dead today.  Get heavy but keep it pretty! Compare deadlift to 150209. Reminder:  This Saturday will be an open…

Complete 5 rounds for time of: 400m run 25 wallballs (20/14# to 10/9') 15 toes to bar WOD Notes:  Today is going to be a longer metcon in the 20 to 30 minute time domain.…

AMRAP in 15 minutes of: 15 KB swings (53/35#) 30 double unders Cash Out: tabata partner leg tosses WOD Notes:  This is on the longer end of a medium metcon.  Speed isn't necessarily required out…

Front Squat 1-1-1-1-1-1-1 Then In 3 minutes, run 400m and complete as many front squats (50% 1RM) as possible. WOD Notes:  We are finding a training max for front squats today.  Same rules as always: get really heavy…

Power Snatch 1-1-1-1-1 Then Power Clean 1-1-1-1-1 WOD Notes:  Today you are maxing out two lifts.  If your shoulders are sore from Friday's workout, consider taking the power snatches easy or skipping them and focusing…