"The Seven" 7 Rounds for time of: 7 handstand push ups 7 thrusters (135/95#) 7 knees to elbows 7 deadlifts (245/165#) 7 burpees 7 kb swings (2 pood/ 1.5 pood) 7 pull ups WOD Notes:…

Strength work:  Platform Deadlift 12 x 1 at 80% of your 1RM Assistance work:  100 sit ups and 100 back extensions (or 50 & 50 on GHD) Buy-in or Cash-out (coach's discretion):  Timed 800m run

February Interval Day 500m row 50 DU 25 pull ups All athletes will complete 2 intervals of the above sequence, with a  3 minute rest between rounds. Advanced athletes (and anyone else up for it!) will…

Find your 1 rep max ground to overhead Then 3 clean and jerk on the minute for 6 minutes (75% of your 1RM) WOD Notes:  This is our Valentine's day gift to you! Today you'll…

Complete for time 25-20-15-10-5 of: Overhead squat (95/65#) Box jumps (24/20") Community Notes: Happy birthday Lindsey!

Valentine's Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20") 50 push ups 50 wall balls (20/14# to 10') 50 pull ups…

Back squat 8 x 3 @ 50% of your 1 rep max (secret twist to be announced!) Assistance: Max consecutive push-ups Partner Tabata leg tosses WOD Notes: Come on in for another fun Friday at…

"Fran" 21-15-9 of thrusters (95/65#) and pull ups WOD Notes: Compare to Sept 29, 2011 Community Notes: HAPPY BIRTHDAY MIKE KEELEY!!! Other Notes: For a good read, check out Lessons Learned. (A free article from…

10 rounds for time of: 5 burpees 1 barbell complex (165/110#) The barbell complex is: 4 deadlifts 3 hang power clean 2 front squat 1 push or split jerk WOD Notes:  We'll scale the complex…

5 rounds for time of: 5 man makers (choose your weight dumbbells) 3 box jumps (36/30") Then Bench Press 1-1-1-1-1