AMRAP in 8 minutes of: 2 KB swings (70/53#) 2 toes to bar 4 KBS 4 T2B 6 KBS 6 T2B ... WOD Notes:  Each round of the workout adds 2 reps  to each movement.…

Split Jerk 3-3-3-3-3 Then Complete 5 rounds for time of: 10 push press (95/65#) 5R/5L lunges in place WOD Notes:  There will be a 5 minute time cap on the metcon portion of today's workout.

"Lift Up Luke" AMRAP in 5 minutes: 4 power cleans (155/105#) 24 double unders 1o pull ups WOD Notes: This WOD should be fast and painful! Scale wisely - the right scale will allow you…

Banded Deadlift 10x2 Then 5x8 good mornings (40% 1RM back squat) Community Notes:  Happy Birthday Steve K!! Community Notes II: Saturday morning we are running a fundraiser, Lift Up Luke, which seeks to raise money for…

“Fall Nutrition Challenge Performance Test” max strict pull ups in 1 minute 75 wallballs for time (5 minute time cap) 1 rep max clean (10 minutes) 1 mile run A rest will be taken between…

Overhead Squat 5-5-5-5-5 Then 50 toes through rings NFT WOD Notes:  Compare OHS to 130507. Community Notes:  Congratulations to everyone who survived the month of our fall nutrition challenge! Tuesday is the last full day…

EMOM for 12 minutes of: 10 thrusters (45/30#) 10 box jumps (24/20") WOD Notes:  If during any minute you cannot complete the reps, this workout turns into an AMRAP.  There will be an unnecessarily harsh…

Complete for time: 1000m row 30 muscle ups 800m run WOD Notes:   Happy Birthday to the one and only Barb of O'Neills Garage!!

Max distance broad jump Then Find your 20 rep max back squat Then Max distance broad jump

Shoulder Press 8x5 (75-80%) Then 10 minutes of handstand practice WOD Notes:  Some ideas for handstand practice include: walking 50 yds on hands, holding a handstand for 10 sec, holding a handstand against a wall…