7.10.2022Metcon (Time)Team Linda - teams of 4 10-9-8-7-6-5-4-3-2-1 1. Deadlift 205/140 (rx+ 275/185) 2. Bench 135/95 (rx+ 185/125) 3. Clean 95/65 (rx+ 140/100) 4. Spot [...]

7.9.2022Front Squat (5@40%, 5@50%, 5@60%, 2 sec down 2 sec hold)Overhead Squat (5@40%, 5@50%, 5@60%, 2 sec down 4 sec hold)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Toes [...]

7.8.2022Things Fall Apart (AMRAP - Rounds)30 min EMOM min 1 - 1 Strict Round of Cindy mn 2 - 15/12 calorie row min 3 - [...]

7.7.2022Repeat of 6.13.2022 Look back to see your improvements!Sumo Deadlift (5@75%, 5@80%, max 85%)Metcon (AMRAP - Rounds and Reps)3xs 2 min work 1 min rest [...]

7.6.2022Accessory Work3x5 Single Leg RDL Bulgarian Split Squat Banded Sissy Squat 3x 5 Cuban Press 5 Inverted KB Press 12 Face PullsMetcon (AMRAP - Rounds [...]

7.5.2022Split Jerk (Build to 1rm drop 20% 3x2)Metcon (AMRAP - Rounds and Reps)13 min Amrap 3 Squat Clean & Jerk 115/75 (rx+ 155/105) 6 Burpees [...]

7.4.2022Happy 4th of July! 1 class today, 9am with coach Rodel!Metcon (Time)For Time 800 M Run 50 Wall Balls 20/14 100 Double Unders 50 Push [...]

7.3.2022Skill Workmuscle upNasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Flat Mile (Time)Flat Mile - [...]

7.2.20224th of July 1 WOD 9amSumo Deadlift (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 rest 1 minute 1-2-3-4-5-6-7-8-9-10 Push Ups Double Unders

7.1.20224th of July 1 Class 9amThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell [...]