Come check it out

We lift from 9:30 until 19:00!

WOD #1 - 2 rounds of 5 thrusters 225/155 and 10 MU . Rest 5 minutes
WOD #2 2 Rounds of 15 Deadlifts at 225/155 and 30 C2B . Rest 5 minutes
WOD #3 2 rounds of 50 WB and 100 feet of handwalking

Score is total time

A: Test 1 RM clean and jerk

21-15-9 of

Squat cleans at 135/95

Ring dips

4 minutes on 1:30 minutes off x 5 

AMRAP - 6 HSPU, 8 C2B, 12 Box jump overs 24/20" 

Pick up where you left off

1:20 On 40 seconds off X 14 

Odd rounds row 18/15 cals AMRAP burpees over the rower. 

Even rounds 48 DU, AMRAP DB thursters 50/35

30 seconds for max effort 90 seconds rest at each station x 2 rounds

1. Ski Erg

2. Burpeess

3. AB

4.OH lunges with  50/35 DB

5. Row

6. OH squats with DB

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Ladies 35 lbs

9 Rounds of

5 HSPU

3 Full snatch at 155/105 . 

rest 5 minutes

9 rounds of 

3 power cleans 155/105

5 burpees

For time - 10 RDS of 

15 WB

12 KBS 1.5/1

9 C2B

12 dead

9 hang cleans

6 jerks

155/105

5 RFT

Clock starts at 0:00 rest for 1 minute at the following times - 

2 minute mark, at the 6 minute mark, at the 11 minute mark, 17 minute mark, and 23 minute mark, and all done at 26 minute mark. 

AMRAP the following - 12 deadlifts 95/65, 6 T2B, 12 OH Lunge steps 95/65, 6 bar hop burpees, 

1 min on 30 seconds off x 16

Odd rounds row for cals -

Even round MU 5/3 AMRAP DB snatch 50/35

A: Test your 1km row.

Rest 10 minutes ish...

B: 3 Rounds for time:

35 Double-unders

7 Overhead Squats, 155/105

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20/14 lb. to 10/9-foot target

30 cleans, 135/95 lb.

20 muscle-ups

A: 5 rounds of

7 Kettlebell Swings, 2/1.5 

6 Burpee Box Jump Overs, 24"/20" 

25 feet Handstand Walk 

Rest 5 minutes

B: 21-15-9 reps for time of: 

DB Power Clean, 50/35

DB Push Press, 50/35

1 rope climb after each set ( 3 total)

Score is total time

1200m row, 40 thrusters at 95/65, 30 T2B

2 full cleans + 1 jerk - 

On the 2:30 minutes x 8 rounds at increasing loads.

5 minutes on 2 minutes off x 5 - 

18 WB, 15 DB snatch 50/35, 12 OH lunge steps, 9 ring dips (men via MU)

On the 3 minutes x 8 -

7 bar hop burpees, 6 C2B, 5 deadlifts, 4 hang cleans, 3 push jerks 155/105. 

(Goal is to get the work done in 2 minutes and rest for 1 )