WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Wed, Jun 1 2022 |  |
 | Sat, Oct 8, 2022 at 1:30pm The Gleason’s Pizza Social |
| Sat, Oct 22, 2022 at 8:00am Festivus Games 2022 |
| Sat, Apr 22, 2023 at 8:00am Festivus Games - Spring 2023 |
| Sat, May 6, 2023 at 10:00am Daniel Barden 5k Mud Run |
| Sat, May 27, 2023 at 9:00am MURPH 2023 |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
| 220511 - AMRAP 12 - Chin-ups +OHS | Snatch Balance 5x3 |
220511 - AMRAP 12 - Chin-ups +OHS(Rounds) Complete as many rounds as possible in 12 minutes of: 5 Chin-Ups 3 overhead squats 5 Chin-Ups 6 overhead squats 5 Chin-Ups 9 overhead squats 5 Chin-Ups 12 overhead squats Etc. adding 3 reps to the OHS each round. 115/75# Post rounds completed to app. Scaling: If you are unable to complete chin-up, modify the movement and challenge yourself in a pulling exercise. If you are unable to perform an OHS, substitute the movement with a back squat+BTN snatch grip press. Intermediate Option: Complete as many rounds as possible in 12 minutes of: 3 Chin-Ups 3 overhead squats 3 Chin-Ups 6 overhead squats 3 Chin-Ups 9 overhead squats 3 Chin-Ups 12 overhead squats Etc. adding 3 reps to the OHS each round. 95/65# Beginner Option: Complete as many rounds as possible in 12 minutes of: 0:10-0:15 Chin Hold + Slow Decent 3 overhead squats 0:10-0:15 Chin Hold + Slow Decent 6 overhead squats 0:10-0:15 Chin Hold + Slow Decent 9 overhead squats 0:10-0:15 Chin Hold + Slow Decent 12 overhead squats Etc. adding 3 reps to the OHS each round. PVC-45#
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