AMRAP in 14 minutes of: 10 slam balls (40/30#) 5 towel pull ups 2 power snatches (155/105#) WOD Notes:  The scale for towel pull ups will be strict pull ups (banded or unbanded).  We have…

5 rounds of: Wall climb, 30 seconds 30 second rest Russian KBS (70/53#), 30 seconds 30 second rest Russian twist (45/25#), 30 seconds 30 second rest WOD Notes: Go HARD during each 30 second work…

Complete 10, 8, 6, 4, 2 reps for time of: Power cleans (75% 1RM) After each set of cleans perform a 50 yard Farmer's Walk AHAP. WOD Notes:  AHAP = As Heavy As Possible. Farmer's walks…

AMRAP in 15 minutes of: 1 rope climb  5 push presses (70% bodyweight) 5 burpee box jump overs (20/16") Community Notes: Happy birthday Alex!! (Our apologies for the late post!) ICA kids: The first class…

Complete 6 rounds of the complex: 5 hang power cleans (185/115#) 7 front squats (185/115#) 3 push jerks (185/115#) WOD Notes:  Each complex must be completed unbroken.  You can drop the bar between the 6…

AMRAP in 9 minutes of: 9 box jumps (30/24") 12 ring dips 15 KB swings (70/53#) Community Notes:  Happy Birthday to Patrick M. and Alyson!!

Complete 4 rounds for time where each round consist of 3 cycles of the following: 2 front squats (80% 1RM) 10 slam balls (40/30#) 1 rope climb Rest 2 minutes between each round.

Complete 5 rounds for time of: 3 power snatches (185/125# NTE 90%) 9 chest to bar pull ups 12 lateral hops WOD Notes:  Snatches must be completed without a press out.

Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Complete for time: 1000m row then 21-15-9 reps for time of shoulder to overhead…

AMRAP in 10 minutes of: 5 bar over burpees 5 thrusters (155/105#) 5 strict pull ups Competition Notes:  Good luck to Kelly K and MB as they both enter their first competition tomorrow!  The event…