15 minutes of snatch practice then "Isabel" 30 power snatch for time (135/95#) WOD Notes: If you have shoulder issues, sub cleans / power cleans for snatches. ISR Notes: A while back we posted about…

3 x 1000m row WOD Notes: There is a strict 15 person cap today! 2-3 people can share a rower, rotating through. Between your rowing intervals you can rest, mobilize, or pick an assistance movement…

Overhead Squat 15-15-15 Then AMRAP in 3 minutes of burpees WOD Notes:  Compare to 120623.

Partner AMRAP in 15 minutes: 1 rope climb 10 push ups 20 double unders WOD Notes:  Partners will switch with every movement.  Partner 1 climbs the rope, then partner 2 completes push ups, partner 1…

The gym will be closed for all classes this evening and the 6:15 a.m. tomorrow.  As of now, the 9:30 class will run as scheduled.  Check back for updates. Shoulder Press 3-3-3-3-3 Then Reverse grip…

Complete 50-40-30-20-10 reps for time of: Deadlift (135/95# NTE 35% 1 rep max) Sit ups WOD Notes:  This workout contains a LOT of deadlifts.  Unless you are exceptionally efficient at deadlifting, consider scaling back the…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Power clean (75% BW, NTE 65% 1RM) Toes to bar Community Notes:  Happy Birthday to one of our newest members - Sy! Post-Throwdown Notes: Thank you to all our…

Power Squat 1-1-1-1-1-1-1 Then 5x5 seated box jumps (tall box) Schedule Notes:  Remember there will only be the 7:30 barbell and 8:30 class today.  You may complete this WOD during  barbell. Throwdown Notes: Get jacked…

Complete 21-15-9 reps for time of: clean and jerks (135/95#) chest to bar pull ups

"Nancy" 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes:  Compare to 130116. Throwdown Notes:  Workout number 3 is a little more traditional. Complete 21-15-9 reps for time of: box jumps…