The main focus of the hour today is the snatch. Everyone can benefit from warming up more for this movement. Don’t save gas for the wod. Do the snatches at the percentages of your 1 rep max you found last week. Warm up8 Pause OHS (3-count pause) 8 Muscle Snatches 8 Muscle Squat Snatches 8...Read More

Warm up-Every 2 Minutes for 8 Minutes 100m Run 8 A-frame Toe Touches6 Push Ups 4 Pull Up Negatives (5-count) Strength Bench Press. This shouldnt take long to warm up to. We want to leave 20 minutes for the wod6 Sets of heavy 4Wod“Steady Krueger” 10 Rounds 10 Burpees 10 KB Swings 53/35lbs*Everyone should be...Read More

Warm up3 Rounds 10 Medicine Ball Slams 10 Medicine Ball Squat Cleans Then 3 Rounds with 95/65lbs or less 10 Hang Power Snatch*5 Overhead Squats5 Sets, building in weight 1 Power Snatch + 3 OHSWodAMRAP 8 Minutes 12 Air Squats 3 Power Snatches 115/75lbs*scale to weight where you do most of the snatches touch and...Read More

Wod 1-12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- If there are more than 9 teams we will start at different stationsRow for caloriesWall ball for repsFarmers Carries for reps- each 100 feet counts as 1 repWod 2-7 min AMRAP- split the work however...Read More

8am 9amEndurance-This is the week.. The Bill Sheehan Turkey Sandwich 5k. Although it might look different this year. The show must go on. We will be running a 5k Thursday morning. Check the board at the gym for details. With that being said today will just be running. New Runner- 20 Minutes at slow paceNot...Read More

Every 3 Minutes for 9 Minutes 12 good mornings with empty bar 9 Burpees Slow 100m run intervals in remaining time Strength Snatch Grip Deadlift 4×3 @ 80-100% 1RM Snatch*you might not know your 100 percent. work towards that today. this is more of skill sessionWod- **Doubles can count for the double challenge today. 5...Read More

20 empty bar push jerks20 Empty Bar Strict Press Then 250m Row or 1 Minutes bike (HARD)**We are going to try to get everyone on the rowers for this.. so we will start half the people on the push jerks half on rowers in full classesStrength3 sets of 12 push jerks. Practice your barbell cycling...Read More

7 Muscle Snatches, empty bar100m Run7 Power Position Power Snatches100m Run7 Power Position Squat Snatches100m Run7 At-the-knee Squat Squat Snatches100m Run7 Squat Snatches StrengthFind 1 Rep max snatchThen, 2-5 sets of 2 @ 70% 1RM Drop and reset between reps*this should take over 30 minutes so lets get right into it. AMRAP 2 Minutes x...Read More

2 Rounds 12 Scap Pull Ups 8 Gymnastics Kips 15 squats with an empty bar Find a 1 rep max backsquatWarm up with a bigger set of lighter weight and then start loading that bar up. heavy singles. USE SPOTTERS. Don’t be shy to ask for a spotter on each side of your bar. If...Read More

New cycle starts today. we will be retesting a lot of these workouts in 7 weeksWarm up3 rounds5 pull ups 5 toes to bar10 Empty bar front squatsQuick little strength/skill as the wod will take a long time3 sets of 12 (6 each leg) Back Rack reverse lunges AHAP“Optimus Climb” – For TimeRun 400m21 Front...Read More