5.19.2019Push Press (7x2 85-90%)Metcon (Weight)16 min emom , 4xs thru (1,2,3,4,1,2,3,4,1,2,3,4,1,2,3,4) 1. 1 Power Clean, 1 hang squat, 1 squat clean 3 Shoulder to Overhead 2. 10 Burpees over the bar 3. 8 thrusters 4. [...]

5.18.20197am only today!Front Squat (7x2 85-90%)Metcon (AMRAP - Rounds and Reps)18 min amrap 12 power snatch 75/55 15 med ball cleans 20/14 20 kayakers 20/14 30 double unders

5.17.2019Metcon (AMRAP - Reps)60 second work 20 second rest 1.Wall Balls 20/14 (rx+) 30/20 2. ski erg/bike/row 3 DB S2OH 30/20 (rx+) 50/35 4. box jump 24/20 (rx+) 30/24 5. bar facing burpees 6. KB [...]

5.16.2019Metcon (Weight)6 min emom 1 clean pull 1 power clean 1 front squat 1 full clean 2 push jerks 55% 1RMClean and Jerk (4x2 65%, 2x2 75%, 2x1 85%, 2x1 85+%)Helen (Time)3 Rounds for time [...]

5.15.2019Skill WorkL-sit parallettes Rings Floor Then Handstand HoldsMetcon (Time)min 0-7 hill 600Metcon (Time)min 7-14 3 RFT 12 Front Squat 95/65 (rx+) 135/95 12 push Ups Metcon (Time)min 14-21 Row 1000/800 M

5.14.2019Lori's Bday Wods must always include OHS.Accessory Work3x Max reps barbell Bicep Curls - superset with 10 push ups at the end of each set 4xs 30 sec on 30 sec rest banded tricep pull [...]