1. For time: 30 Front Squats, 155/105 then, 9-6-3 reps of: Jerk, 155/105 Muscle ups  ( sub dips) 2. Clean and Jerk EMOMx12 First 3 minutes:  4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third 3 minutes: 8 Clean and Jerks, Moderate Final 3 Minutes: 10 Clean and […]

1.  Metcon “Annie” 50-40-30-20-10 reps of: Double unders Abmat Sit ups This is a GLORY BOARD workout. Glory Board WODS must be completed RXed and are held to a very STRICT standard. If you think you can make The Board inform your trainer and they will be all over your form like a fart in […]

“Fran” 21-15-9 of: Thrusters, 95/65 Pull ups   This is a Glory Board workout. Glory Board WODS must be completed RXed and are held to a very STRICT standard. If you think you can make The Board inform your trainer and they will ride your form like a Harley on a bad road.

WOD – to be done in teams of two “Willy” 3RFT: 800m Run 5 Front Squats, 225/155 – from the floor 200m Run 11 C2B Pull ups 400m Run 12 KBS, 2 pood/1.5 pood *scale as necessary

Hope you all had a GREAT thanksgiving full of family, friends and really good FOOD! Remember class is at 7am ONLY today.  Come work off your thanksgiving yumminess! WOD 12 days of Thankfulness 1 snatch (95/135) 2 box jumps (24/30) 3 Front Squats (95/135) 4 C2B pull ups 5 Wall Ball (15/20) 6 T2B 7 […]