AMRAP in 31 minutes 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD. Partner #1 will perform the work listed above, while partner #2  runs 400m…

Max height box jump Then Banded front squat (no box, regular stance) 10x2 (50-60% 1RM) Compare box jump to 120228.

3 rounds for time of: 30 (squat) cleans (95/65#) 15 ring rows Community Notes: Happy birthday ICA! If you're still looking for a partner for Saturday's 31 Heroes WOD, talk to Nikki or John or…

Complete for time: 10 muscle ups 100 push press (75/55#) 1 mile run WOD Notes:  Scale for muscle ups will be jumping muscle ups or 2o pullups and pushups.

Deficit Deadlifts 8x2 (75% 1RM deadlift) Then Max weighted pushup WOD Notes:  The deadlifts will be performed with an athlete's feet on top of a 45# plate and the bar resting on the floor.  To…

"Annie-einnA" Complete 50-40-30-20-10-10-20-30-40-50 reps for time of: Double unders Situps

Front Squat 1-1-1-1-1-1-1 Then 10 hill sprints WOD Notes:   Compare front squat to 120501.  Which hill you ask?  Oh, wouldn't you like to know... Note: Happy Birthday Brendan Dougherty!

Strongman AMRAP Tire flips (big/small) Rope climbs  Keg ground to overhead (135/75#) Medball/plate crunches (20 +25# men / 14+15# women) 2 minutes at each station, for 2 full rounds. Rest 30 seconds between stations. WOD…

"Kelly" 5 rounds for time of: 400m Run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…

Take 20 minutes to find your 1RM snatch  Then 1 snatch on the minute for 15 minutes at 85-90% 1RM WOD Notes: Compare 1RM snatch to 120410. Schedule Notes: Our 9:30am class starts today!