Teams of 2 for time Bday WOD (for Sasha and Coach, both are turning 30) 200m run together 100 KB swings 50 ground to overhead 135/95 100 push ups 400m run together 200 air squats 100 wallball shots 25 thrusters 135/95 200m run together 400 double unders 200 deadlifts 135/95 100... READ MORE

5 x 5 front squat rest then 10-9-8-7-6-5-4-3-2-1 for time of: hang power cleans 135/95 push/split jerk   READ MORE

amrap in 15 min 21 overhead squats 95/65 15 cal row 9 chest to bar pull ups READ MORE

Thanksgiving schedule: Thursday: No Classes Friday: Evening classes only (normal 4 &5)    5 x 3 split or push jerk (not concerned with getting super heavy…make each rep perfect) rest then AMRAP in 15 min 30 Double-unders 15 Power Cleans 115/75 30 Double-unders 15... READ MORE

5 x 5 press rest then 21-15-9 for time of: deadlifts 245/165 bar over burpees READ MORE

Teams of 2  amrap in 3 min as many wall ball shots as possible rest 3 min amrap in 3 min as many power cleans as possible 135/95 rest 3 min amrap in 3 min as many pull ups as possible rest 3 min amrap in 3 min row as many calories as possible rest 3 min amrap in 3 min as many HR... READ MORE

6 x 1 overhead squat rest then Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents... READ MORE

“Filthy 50” 50 Box Jumps (24″/20) 50 Jumping Pull-ups 50 Kettlebell Swings (24k/16) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35#) 50 Hip Extensions/ or good mornings w/45/35 50 Wallballs (20/14#) 50 Burpees 50 Double-unders READ MORE

4 x 1 of the following 10 deadlifts + 5 bent over rows rest then amrap in 12 min of: 7 strict handstand push ups 8 back rack static lunge steps 115/85 9 back squats 115/85 ….yes these are from the ground READ MORE

10 x 2 back squat (work up) rest then 3 rounds for time of: 10 clean and split jerks* 155/105 300m row *must be split jerks READ MORE