AMRAP in 6 minutes of: 10 box jumps (24/20") 10 power wallballs (20/14# to 10/9') Rest 4 minutes then AMRAP in 6 minutes of: 5 front squats (155/105#) 3 muscle ups Schedule Notes: Starting tomorrow, we are are…

Hang Power Clean 6x5 (75% 1RM) Then 400m sprint

"Diane" For time, complete 21-15-9 of: Deadlift (225/155#) Handstand push ups WOD Notes:  Compare to 131113. Community Notes:  Congrats to Nikki who passed the Functional Movement Screen (FMS) exam and is now a Certified FMS Professional, Level…

For time: 30 calorie row 30 dumbbell cleans (40/25#) 20 toes to bar 20 box jumps (30/24") 10 weighted 20 yd shuttle run (45/25#) 10 stone or keg to shoulder Community Notes: We still have a…

Overhead Squat 3-3-3-3-3 Then 3x20 yd KB overhead carry WOD Notes:  Compare to 140312.

Bench Press 2-2-2-2-2-2 Then Weighted pull ups 5x5

5 rounds for time of: 40 DU 15 thrusters (95/65#) 2 rope climbs WOD Notes: Remember long pants or tall socks! Other Notes: Schuylkill Valley Sports in Pottstown is offering a discount weekend for Iron Cross Athletics members, this…

Sumo Deadlift 3-3-3-3-3 Then 5 x max time L-sit hold WOD Notes:  Compare to 131001.

AMRAP in 30 seconds at each station, for 4 rounds: Push press (95/65#) Pull ups Power snatch (95/65#) Burpees WOD Notes: There is a 30 second rest after each station. Community Notes: We are always seeking feedback and…

 Complete for time: 50 bodyweight back squats (NTE 65% 1RM) Schedule Notes: On Tuesday (Veteran's Day) we will be following a regular Tuesday schedule, due to the majority of our members having work that day. The Friday after…