Author: Jade

*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 21 Deadlifts 115/75 15 Hang Power Cleans 115/75 9 Front Squats 115/75 800m Run 9 Front Squats 115/75 15 Hang Power Cleans 115/75 21 Deadlifts 115/75 Extra Work: 4) Banded Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets.  5) Run: 3 sets 400m Easy 400m Fast 400m Easy 300m Fast 400m Easy 200m…

*Kristi is Leaving HERE **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 20 minute AMRAP: 200m Run 15 Toes-to-bar 10 Dumbbell Front Rack Lunges 35/25 5 Dumbbell Burpees 35/25 Dumbbell Burpee is chest to the floor and get the Dumbbell from floor to Overhead anyway anyhow, literally a Burpee but with Dumbbells in your hands. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes), keep track of time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Kristi is Leaving HERE **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Snatch High-pull + Muscle Snatch + 2 Pause Overhead Squats: Every 1:30 x 7 sets Warm-up as needed. Start light, this should be more about technique and positioning, not load. Reset on the floor between the High-pull and Muscle Snatch. Pause in the bottom of the Squat for 2-3 seconds. 2) Clean + Low Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Both Cleans full Squat. 3) 3 rounds AQAP: 400m Run 10 Thrusters 95/65 3 Rope Climbs 15ft Extra Work: 4) Double-unders: 10 minutes Practice…