"Griff" 2 rounds for time of: 800m run 400m run backwards WOD Notes:  Compare to 120919. Community Notes:  Happy Birthday Old Man Chamberlain!!

Back Squat 3-3-3-3-3 Then Glute ham raises 5x5 (from floor) WOD Notes: Compare 3RM to 130514.  

"Hope" 3 rounds for max reps in a minute of: burpees power snatch (75/55#) box jump (24/20") thruster (75/55#) chest to bar pull up Rest 1 minute between rounds. WOD Notes: Happy Birthday Joel!!

"J.T." Complete 21-15-9 reps for time of: Handstand push ups Ring dips Push ups WOD Notes:  This is a benchmark WOD that will not leave you out of breath but will completely fatigue your triceps.…

Take 25 minutes to work on the clean and jerk. Then AMRAP in 3 minutes of: Clean and Jerk WOD Notes:  Today is a technique focus day.  Take some time to self analyze your own…

Back Box Squat 10x1 Then 30 knee jump box jumps NFT WOD Notes:  There will NOT be bands on the box squats and feet will be in a normal stance.  All 10 sets should be…

“Fran” Complete 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes:  Compare to 121102.

Join us from 8:30 -11:30am (new hours!) for an Open Gym. You can work on anything you'd like, but please be aware the gym will be crowded and squat racks will be limited. Consider tackling…

Sumo Deadlift 5-5-5-5-5 Then 5x8 zurcher dead lifts (20-30% 5RM) Schedule Note: Athletes who are familiar with these movements are welcome to complete the WOD during Barbell Club. Please note - the 30 burpee penalty…

Complete 21-18-15-12-9-6-3 reps for time of: push ups box jumps