"Dunn" Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box [...]

Workout Hang Power Snatch 3-3-3-3-3 Power Snatch 1-1-1 **We have few days dedicated to the snatch, so take advantage of it. The reps listed are [...]

Workout 4 Rounds 25 Push Press (95/65) Row 50 Cal or Bike 30 cals 100 Double unders 30 Min Time Cap **This is another grinder, [...]

Strength Deadlift 1-8 @ 65% 1-6 @ 75% 2 x 4 @ 85% 1-2 @ 90% Workout 150 Walking Lunges for Time *5 Burpees on [...]

Strength Bench press 5-75% 3-80% 3-85% 1+ 95% Workout 21 - 15 - 9 Overhead squats (135/95) Dips **This WOD is fast. If the OHS [...]

Strength Back squat 8 - 65% 6 - 75% 4 - 80% 4 - 85% Workout 5 Min AMRAP 5 Deadlifts (155/105) 5 Hang Power [...]

OPEN GYM ONLY 7AM - 9AM Optional Workout 5 Rounds Run 400 10 Power Cleans (135/95) 20 KB Swings (53/35)

"Ken Zink" 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front Squats (135/95 lb) **This workout [...]

Strength Front squat 5- 65% 5- 75% 5- 85% Workout In 6 minutes, do 400m run 30 pull ups 20 Dball shoulders - 100/60 (10/10) [...]

Strength Jerks 3-3-3-3-3 Workout 5 RFT 5 DB G2OH - R 5 DB OH Lunges 5 DB G2OH - L 5 DB OH Lunges 10 [...]