AMRAP in 9 minutes of: 12 pull ups 12 deadlifts (155/105#) 4 wallball ladders (20/14# to 9,10,11'/8,9,10') Community Notes:  Happy Birthday Robbie!!

"J.J." Complete for time: 1 clean (185/125#) 10 hand stand push ups (-5") 2 cleans (185/125#) 9 HSPU (-5") 3 cleans 8 HSPU 4 cleans 7 HSPU 5 cleans 6 HSPU 6 cleans 5 HSPU…

Run or Row 5k WOD Notes:  There are limited rowers so the first 5 that claim them in each class can have them.  Compare the run to 130506. Community Notes:  Congrats to Kyle on the…

Push Press 2-2-2-2-2-2 Then 15 lowers to front lever NFT WOD Notes:  Compare to 130201. Community Notes:  Congrats to Coach Kehl on his wedding day today!!  Another congrats to Rudy (from the morning crew) on…

"CMC WOD" Complete 5 rounds for time: 5 ground to overhead (115/75#) 7 burpee box jump overs (24/20") 9 KB swings (53/35#) WOD Notes: This workout has been modified from its original 5 minute AMRAP…

Sumo Deadlift 5-5-5-5-5 Then 200m sled drag (40% SDC) WOD Notes:  Compare to 130831.  

Choose your “Annie” “Annie” (50-40-30-20-10 of double unders and sit ups) “Muscle up Annie” (5-4-3-2-1 MU after each round) “Rope Climb Annie” (1 rope climb after each round) WOD Notes:  Compare to 130319.

Thanks to Anthony, Sam and Doses (the dog) for stopping in at ICA on their walk across the country to support Steve's Club.  You can check out their story and donate to the cause here.…

A push up is a great tool in developing core and pressing strength in any athlete.  There are so many small things that can go wrong.  We are upholding and unreasonably high standard today on…

Complete 5 rounds of: max thrusters (50% 1RM) max pullups Rest/recover between each round. Notes:  The very full lost and found box will be donated to charity on Friday.  Come check sometime this week to…