Wednesday 10/29/2025

Strength 
Clean & Jerk 5x1
5 sets:
1 Clean and Jerk (@ 75–80%)
-rest 60-90 seconds between sets-

WOD
"Cobwebs"
5 Rounds For Time:
20 GHDs (Scale V-Ups)
75 Double Unders
5 Wall Walks

Monday 8/4/2025

Strength
Clean & Jerk 1x1
15:00 to Find
1RM Clean and Jerk (build across sets)

WOD
"Capital of Grit"
4 sets (1 set every 5:00)
24 Wall Balls 20#/14#
12/10 Calorie Air Bike
8 Clean and Jerks 115#/80# (all singles)
*Score is slowest set

Friday 6/27/2025

Strength 
Clean & Jerk 1x1
15:00 to Find
1RM Clean and Jerk (build across sets)

WOD
"Chicago Slice"
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats 95#/65#
50 Kettlebell Swings 55#/35#
150 Double Unders

Friday 04/26/2024

Strength
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set

* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

WOD
"Acai"
For Time:
100 Burpee Box Jump Overs 24"/20"