Complete a round every 2 minutes for a total of 7 rounds: 4 power clean & jerks (205/125#) 5 chest to bar pull up 6 lateral slam balls (40/30#) WOD Notes: C&J should not exceed…

Complete 3 rounds for time of: 2 front squats (80% 1RM) 10 slam balls (40/30#) 1 rope climb Rest 2 minutes then repeat 2 more times. WOD Notes: In this workout you'll complete three intervals, each…

Complete 5 rounds of 40 seconds on, 20 seconds off at each of the following stations: Clapping push ups Walking lunges (45/25# plate) Russian twists (45/25# plate) WOD Notes:  In this workout you will rotate…

AMRAP in 15 minutes of: 5 power cleans (75% 1RM) 7 burpee box jumps (24/20") 9 toes to bar Community Notes: Happy birthday Marissa W!

Complete 5 rounds for time of: 10 right/10 left box step ups (20/16" @ 135/95#) 10 evil wheels max consecutive strict pull ups Rest 60 seconds between each round.  Record total pull ups completed. WOD…

6x100yd sprint Then Complete 1 power clean every 30 seconds for 10 minutes at 85% Murph Notes:  Several newer athletes have asked us if they can do Murph this Monday and we just wanted to…

Complete 4 rounds for time of: 25 double unders 25 DB power snatches (65/40#) 25 ball slams (40/30#) WOD Notes:  Compare to 150510. HAPPY MOTHER'S DAY!

Complete for time: 12 thrusters (165/110#, NTE 80% 1RM) 24 toes to bar 9 thrusters 18 toes to bar 6 thrusters 12 toes to bar WOD Notes: Check your 1RM thruster from 170417. Anyone with…

Complete 3 rounds for max reps of: 1 min of back squats (185/115#) 1 min rest 1 min of chin ups 1 min rest 1 min of power cleans (185/115#) 1 min rest

Complete 3 rounds for time of: 5 hang power cleans (185/115#) 10 chin ups 5 HPC 15 slam balls (40/30#) 5 HPC 10 burpee box jumps (24/20") Rest 90 seconds between rounds. WOD Notes:  Compare…