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Weightlifting Deadlift (5×5)   Metcon P: Metcon (AMRAP – Rounds and Reps) 8 min amrap1 deadlift 315/1852 bar hop burpee1 deadlift4 bar hop burpee1 deadlift6 bar hop burpee [...]

Strength : 15 min to work up to 1RM Power Clean WOD: 5 rds 15 wall balls 15 power cleans 95/55   Barbell Therapy For years my escape was in the bottom of a bottle. I was honorably discharged [...]

Strength : Front squat 5×5 WOD: 40 Pullup 30 front squats 135/95 20 abmat sit ups 50 du’s 20 abmat 30 front squats 40 Pullups   FRIDAY (feb 13) 6:15pm & ALL CLASSES  SATURDAY [...]

Strength/Skill:Overhead Squat5×3 WOD:AMRAP – 815x OH sqauts 135/8530x Step ups(total) 45/25

Strength : Deadlift 7×2 WOD : Diane 21-15-9 Deadlift 225/155 HSPU

Strength/Skill:Strict Pull ups 3x ME or 5×3 WeigtedStrict Dips, Same Scheme Advanced May work Strict MU WOD: Fight Gone Bad Scheme 3x roundsPull upCal RowBall SlamBurpees

Strength/Skill:Squat Clean15 min to establish1x Squat clean, 1x HSC unbroken WOD:10-Emom1x Squat Clean2x Front squat* As heavy as clean allows Rest 1 minTabataP-bar L- Hold/PlankLunges/TTB IS IT [...]

Strength : weighted front rack lunges 6×2 WOD : 4 rounds 10 lunges front rack 135/65 10 ball slams 20/15 10 ttb   FIND twenty easy PALEO superbowl recipes HERE

Strength : Deadlift 7×2 WOD: 3 rds 21 wall balls 14 hspu 7 deadlifts 315/155 !!! NEW BURPEE LAW !!!! you must bring two pairs of shoes and change into your WODing shoes once in the box.

Shawn calls this, ” the monday mash-up “ WOD: 0-12 min 12-15-9 Cleans 135/95 Burpees 12-24 min 3 Rounds 15 DL 185/115 12 Box Jumps 8 Pull ups 24-36 min 9-15-21 Snatch 115/75 HR push ups