AMRAP in 20 minutes of: 95lb Thrusters, 5reps 95lb Hang Power Cleans, 7reps 95lb Sumo Deadlift High-Pulls,...

“Barbara” Five rounds, each for a time of: 20 Pull-ups 30 Push-ups 40 Sit-ups (Ab-Mat) 50 Air Squats Rest precisely 3 minutes between each round. This is a tough WOD, but it is even harder when we do it with proper and FULL range of motion.  A push-up is lowered until your chest touches the ground.  At the top of the push-up your arms AND shoulders should be locked out.  Also, the top of an air squat requires that you open your hips to...

Open Gym/Make-up Day/Skill...

Complete the following: Back Squat 5-5-5 Then… AMRAP in 12 minutes of: 10 Kettlebell Swings, 1.5pood 15 Box Jumps Everyone did a great job with Grace yesterday.  There were some real impressive times. “Winning isn’t everything, but wanting to win is”. (Vince...

“Grace” For time: 135lb Clean and Jerk, 30reps The bar must go from the ground to overhead locked out.  You may drop the weight (a controlled...

For time: 30-25-20-15-10-5 Virtual Shoveling Pull-ups Use 24″ box and an olympic bar.  Place one plate on one side of the bar.  Men use 45lb and women use 25lb.  Touch the weight on one side of the box and then the other for one rep. ***Use your legs and keep your back naturally arched.  We are in NE so we should be used to shoveling.  This WOD does suck. We had a good turnout for the Taste of Shrewsbury St. last night.  Thank you to...

For time: Run 800meters 95lb Shoulder press, 21reps Run 800meters 95lb Push press, 21reps Run 800metes 95lb Push jerk,...

***TOMORROW***(or today 6/23 if your looking at the date) We will be having food and drinks at the gym for the Taste of Shrewsbury St.  Friends and family of members are also welcome.  We will be starting of at 4pm and going to whenever.  “Filthy Fifty” For time: 50 Box Jumps, 24 inch box 50 Jumping Pullups 50 Kettlebell Swings, 1 Pood Walking Lunge, 50 Steps 50 Knees to Elbows 50 Push Press, 45lbs 50 Back Extensions 50 Wall Ball Shots,...

Complete the following: Practice/Warmup Warmup by practicing the following two lifts: Push Jerk Power Clean Workout Power Clean 3-3-3-3-3 Push Jerk 3-3-3-3-3 Try to use today’s WOD to better your form, so come Friday your time will be below 2...

Rest Day/Make-up Day/Skill...

For time: Row 500 meters 3 Rounds of: 10 Squat cleans, 135lb(85#) 10 Ring Dips Row 500...

Complete the following: Deadlift 5-5-3-3-1-1 Then… For time: 50 Burpee pull-ups  BUCK...

“Michael” Three rounds for a time of: 800 Meter Run 50 Back Extensions 50 Sit-ups DanS’s first muscle-up(above).  Like many first muscle-ups, no one really knows how they got to the top. There a lot of times replaced on the board today.  There were some great PR’s.  Compare to...

“Fran” 21-15-9 95lb...

Complete the following: Push Press 3-3-3 Then… For time: Row 1000meters Run 800meters Row 1000meters Run...