7 Rounds for Time: 7 Overhead squats @135/95 14 Pull-ups

15 Minute AMRAP: 10 Sumo-dead lift high pull @95/65 15 Shoulder to overhead 20 Backsquat

5 Rounds, resting 1 minute between rounds: 3 Minute AMRAP: Squat clean thrusters @115/75 RX+ 155/115

For Time: 50 Burpee buy-in 3 rounds of: 10 Kettle bell swings @53/35 10 Kettle bell cleans (5 each arm, not alternating) 10 Goblet squats Then, 50 burpee buy-out *Compare to July 16, 2014

WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)  WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Notes These workouts Read More …

7 Rounds for Time: 10 Burpees 10 Kettlebell swings @53/35 10 Air squats 30 Seconds rest.

Due to the weather we will be canceling our 6pm class and our 6:30 onramp tonight. Drive safe out there!

Open Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115/75 pound Push press, 12 reps 9 Toes-to-bar

Complete 5 Rounds: Push Press – 3 reps Thrusters – 6 reps Rest 30 seconds 30 Second AMRAP – Double unders Rest 60 Seconds *Use 80%/70% BW for push press and barbell thruster.

Don’t forget to sign up for the open! The WODs are released every Thursday evening and we will be programming the WODs every Saturday! Get pumped, the open is here!