5 Minute AMRAP: 15 Burpees 12 Pull Ups 9 Iron Mikes, alternating Rest 2 Minutes 5 Minute AMRAP: 15 Deadlifts 135/95 15 Push-Ups 15 Wallball Shots 20/ 14lb

90 seconds max Kettlebell Swings 53/35 rest 90 seconds 8 Minute AMRAP Ascending Ladder: 2 Hang Squat Cleans 95/65 2 Toes to Bar

5 Rounds for Time: 15 Hang power clean @ 115lb./75lb. 30 Sit-ups

10 rounds for time: 6x KB snatch, each arm (53#/35#) 12x Box jumps

WEDNESDAY 120425 “J.J.” For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 Read More …

4 rounds: 1 min max kb swings 53/35 1 min max lateral jumps 1 min max 2-count flutter kicks 1 min max medball clean 20/14 rest 1 min **Score is total reps

16 Minute AMRAP: 15 Wall-ball shots @ 20/14lb to a 10′ target 1 Complex *1 complex consists of: 4 snatch grip dead lift 3 hang power snatch 4 back squat 3 behind the neck push press w/ snatch grip Weights Read More …

Lurong Challenge WOD 6 A 12 minute time cap, consisting of a buy in followed by 5 rounds of work, the levels are: Level III 100- Double Unders + 5 Rounds of: 10- Power Cleans at 145/100 lbs 10- Ring Read More …

For Time: 21-18-15-12-9-6-3 Deadlift 135/95 Bar Facing Burpees ANNOUNCEMENT: We are bringing back open gym,our open gym hours are now from 9:30am-1:00pm! WHOOT WHOOT!

Hours: 7:00-9:30am 4:30-7:00 PM Benchmark WOD Day Choose ANY Benchmark WOD to tackle and get that PR!! Make sure you come in early enough to warm up, mobilize and complete the WOD during the given times. Metcon members are welcome Read More …