3 x 800m run And 1 x 400 m sled drag (~20% 1RM deadlift) WOD Notes:  This WOD will be run in four 7-minute rounds. Once you finish your run/drag, you have the remainder of…

Squat clean 3-3-3-3-3 Then 100 slamballs for time (20/14#) WOD Notes:  The squat cleans should be "touch and go" with no resting on the floor or shoulders.  Ideally it should take less than 20 seconds…

Before splurging at your July 4th BBQs, come join us today between 8:30 and 11:30 a.m. for a free open gym.  Guests and visitors are welcome! You can do any workout you'd like.  If there is…

4 minute AMRAP of the Baseline: 500m row 40 squats 30 situps 20 pushups 10 pullups Then  Banded box back squat 12x2 WOD Notes:  The AMRAP will test how far an athlete can make it…

Complete for time: 30 clean & jerk (115/75#) 30 burpees 30 floor press (115/75#) 30 toes to barbell 30 sumo-deadlift high pull (115/75#) 60m overhead walking lunge (45/25#)

Shoulder press 1-1-1-1-1-1-1 Then  1 mile run (not for time) And  30 ring dips (50 advanced) WOD Notes:  The mile run in this workout is designed to get you thinking about running and running form.…

Complete 21-15-9 reps for time of: Deadlift (295/195# - NTE 75% 1RM) Burpee box jumps (24/20") Note: There is an excessive heat warning in effect starting noon on Friday until 8pm Sunday. Be smart! Drink…

"Angie" Complete for time: 100 pullups 100 pushups 100 situps 100 squats WOD Notes:  Scale to half reps, or 3/4 reps, as needed.  If you've built up calluses, it might be a good idea to…

Snatch grip deadlift 5-5-5-5-5  Then 3 minute max distance partner prowler push (~40% 1 RM deadlift) And 40 HARD sledge hammer swings (20R/20L) WOD Notes:  The partner prowler pushes involve two people trading off as…

"Randy" Complete for time: 75 power snatches (75/55#) WOD Notes:  "Randy" is a benchmark hero WOD that is designed to be in the sub-ten minute time domain.  You should choose a weight that you could…