8.12.2022Metcon (Time)Happy Birthday Coach Janice! 5 RFT 8 C&J 75/55 (rx+ 95/65) 8 Hang Power Snatch 8 Pistols 12 Hollow Rock 12 Box Jumps 24/20" [...]

8.11.2022Push Jerk (4x7 record heaviest)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 20/16 cal bike/ski/row 30 Grasshoppers 20 DB Snatch 30/20 (rx+ 50/35) 3 Wall [...]

8.10.2022Back Squat (4x7 record heaviest)Metcon (AMRAP - Rounds and Reps)8 min Amrap 5 Deadlift 185/125 (rx+ 245/175) 30 Double Unders

8.9.2022Hang Power Clean (4x7 record heaviest 7)Metcon (Time)5 RFT 5 Hang Power Clean 95/65 (rx+ 135/96) 4 C2B Pull Ups (rx+ Bar MU) 30 Air [...]

8.8.2022Pistol Test (AMRAP - Reps)1 Min Alternating Max pistolsHill 600 M for time (Time)hill 6003x hill 600 M Run rest as needed. Record fastest timeMetcon [...]

8.7.2022Clean and Jerk (4x1 95%)The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat [...]

8.6.2022Deadlift (4x1 95%)If class is large, partner up and share a barMetcon (AMRAP - Rounds)Partner WOD 14 min AMRAP 1. 200 m Run 2. 100 [...]

8.5.2022The Don (Time)For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 [...]

8.4.2022Front Squat (4x1 95%)Metcon (Time)3 RFT 25 Push Ups 20 Front Rack Lunge 75/55 (Rx+ 95/65) 20 Hollow Rocks 20 Overhead Squats

8.3.2020Strict Pull Ups (max set - time to retest!)strict pull upsSkill Work4x15 Strict Pull Ups Scale as necessary 4x15 Dips - scale as necessaryMetcon (AMRAP [...]