Complete 3 rounds for time of: 30 situps 60 squats 90 double unders

AMRAP in 3 minutes of: 5 deadlifts (185/135#) 5 wallballs (20/14# to 11/10') Rest 2 minutes then AMRAP in 3 minutes of: 5 deadlifts (185/135#) 5 c2b pull  ups Rest 2 minutes then AMRAP in…

Snatch 1-1-1-1-1 And Power Snatch 1-1-1-1-1

AMRAP in 1 minute of: power cleans (60% 1RM) AMRAP in 1 minute of: push ups Repeat for a total of 10 minutes. Score is total reps completed. 

Complete 21-18-15-12-9-6-3 reps for time of: KB power snatches (53/35#) Russian twists (53/35#) Awesome Notes:  The 2nd annual Battle for the Iron Phoenix is set to take place Saturday, May 2nd.  GET JACKED UP!!

  We apologize for the late post, but as of 5:45am, the 6:15am class is cancelled for today! Coach Sarge was on her way and said roads were bad and people were slipping on 113.…

AMRAP in 12 minutes of: 2 muscle ups 6 pistols 10 slam balls (40/30#) Cash Out:  33 burpees for time. Community Notes:  Happy Birthday to the love of my life!

Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10′) 50 pull ups…

Push Press 1-1-1-1-1-1-1 Then Alternating Tabata: Ring dips Box jumps (32/24") WOD Notes:  Compare push press to 140319. Squat Seminar:  We are very happy to announce that Dr. Jon Herting (physical therapist) will be holding…

  Complete 3 rounds for time: 10 handstand push ups 15 toes to bar 2o pull ups 25 KBS (53/35#) 30 double unders Rx = unbroken Community Notes: Happy Birthday Chuck!!