work up to a heavy snatch in 20 min *every 5 min complete a max set of strict pull ups rest then amrap the following ladder in 9 min 20 cal row (*reset rower to zero each time) 6 handstand push ups 20 cal row 9 hspu 20 cal row 12 hspu – 30 cal row 15 hspu 30 cal row 18 hspu... READ MORE

Amrap in 20 min of: 200m run 9 burpees 15 goblet squats 21 kettle sings Please bear with us as we still have several Zombies to get through 16.2 along with a few repeats READ MORE

16.2 judging 16.2 repeats or Open gym ( Coach will be at the Box at 0800 to teach a fundamentals class so if you want to get in there early the box will be open) READ MORE

Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115... READ MORE

scheduled rest day or complete for time or at a walking pace: 20 deadlifts 95/65 20 wallballs 20 sit ups 20 HR push ups 20 double unders 20 overhead squats 95/65 20 power cleans 95/65 rest 3 min then repeat   rest then mobility or skill for remaining class READ MORE

10-8-6-4-2 back squat moderate weight no misses rest then amrap in 10 min of 150 m run 12 wall balls 20 unbroken double unders READ MORE

12 min work on any skill or strength work rest then 3 rounds with 2 min rest after each round 2 min of 7 power snatches 95/65 + 10 toes to bar 2 min of cal row 2 min of 7 thrusters 95/65 + 10 toes to bar 2 min of 5 burpees 25 double unders READ MORE

20 min work up to a heavy squat clean and jerk rest then “Grace” 30 clean and jerks 135/95   READ MORE

3000 m row for time or 16.1 Judging   READ MORE

OPEN WOD 16.1 RX Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.   Workout 16.1 Variations Scaled (Scaled Men, Scaled Masters Men... READ MORE