WOD 10.8.20

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A. Every minute for 8 minutes: 1 Hang Power Clean 1 Hang Squat Clean 1 Front Squat Perform at 75% of your 1RM Squat Clean. B.. 4 rounds, each for time: 50 Air Squat 50 Double Under 400M Run Perform each round every…

WOD 10.7.20

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A. Deadlift 2-2-2-2-2 B. As many rounds as possible in 15 minutes: 250M Row 25 Push Up

WOD 10.6.20

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A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 3 rounds for time: 400M Run 15 Hang Power Snatch 52/35KG 9 Bar Facing Burpee Compare to Juanuary 3, 2019.

WOD 10.5.20

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A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. As many rounds as possible in 10 minutes: 15 Box Jump 24/20" 10 Deadlift 61/43KG 5 Thruster 61/43KG

WOD 10.4.20

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A. Work up to a heravy complex: 1 Power Clean 2 Push Jerk 1 Split Jerk B. As many rounds as possible in 12 minutes: 5 Devils Press 50/35LB 10 Renegade Row 50/35LB 30 Double Under

WOD 10.3.20

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A. Front Rack Lunge 10-10-10-10-10 B. 3 rounds for time: 35 Jumping Back Squat 20/15KG 400M Run

WOD 10.2.20

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A. Push Press 2-2-2-2-2 B. 5 rounds for time: 20 Box Jump 24/20" 10 Kettlebell Snatch, Right 1.5/1P 10 Kettlebell Snatch, Left 1.5/1P 12 minute time cap.

Air Quality Good - Normal Operations

Friday, October 9 Update Air quality today is very good. All classes will operate normally.   Thursday, October 8 Update Air quality at the facility has been worsening through the day and is just a bit above the AQI that we…

WOD 10.1.20

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A. Every minute for 8 minutes: 3 Power Snatch Perform at 75% 1RM. B. 4 rounds for max reps: In 2 minutes, perform: 10 Deadlift 100/70KG 15 Burpee Over Rower Max Calorie Row Rest 2 minutes between rounds. Compare…

WOD 9.30.20

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A. Option 1: Spend 15 minutes working on Legless Rope ClimbOption 2: Bent Row 5-5-5-5-5 B. For time: 21 Dumbbell Hang Squat Clean 21 Dumbbell Push Press 400M Run 15 Dumbbell Hang Squat Clean 15 Dumbbell Push Press 400M…