I Move Heavy Things

Strength Shoulder press 3x5 70% of max WOD AMRAP 16 min 3,6,9,12... Back squat 185# Shoulder Press 95# Wow... 'nuff said...

Strength Power Clean / Squat clean start light, and add 20# each time (3 rep) WOD "Josh" 21-15-9 Overhead Squats 95# 42...

10 rounds 10 ring puships 10 1-arm KB swings 1p 10 lunges 20# DBs Pretty good WOD

AMRAP 12 min 7 power snatch 95# 24 dubs 200m sprint Finally warm enough to do a running workout

For time: 25 back squats 185# 35 pushups 25 front squats 135# 35 situps 25 overhead squats 95# 35 air squats Got Squats?

AMRAP 20 mins 5 handstand pushups 10 pistols 15 burpees This was a new building, and there weren't any pullup rigs around, so we ...

Hang Clean 2x10 power 2x10 squat Felt good, but tweaked my back on my last set of power hang cleans

It was snowing outside, but I still decided to do this one outdoors. 21-18-15-12-9-6-3 Box Jump 24" Pullups Wall Balls 20#, 10...

Strength Snatch balance (go heavy!) WOD 9-7-5 Squat snatch 135# 21-15-9 parallette pushup 35-35-35 Dubs I had to do this one in m...

Death By Pushup on odd minutes, ring rows on even minutes Rough!

Strength Overhead Squat 3-3-3-3-3 60% WOD 50 ring pushups 40 ring dips 30 lateral burpees 50 ball slams 20# 40 1 Arm KB Swings ...

Tabata: Hammer swings Sumo Deadlift High Pull 100# Thrusters 45# Pistols *1 minute in between each lift This was BRUTAL!

Squat Clean 2-2-2-2-2-2-2-2-2-2 *place emphasis on the bottom of the lift I programmed a TON of squats within the last couple days, a...

16 min AMRAP 1,2,3... Overhead Squats 115# 1,2,3...(ea) DB Snatch 40# 12 situps In hindsight, the situps were a bit much - on the pos...

Strength Push Jerk EMOM 7 mins, adding 1 each min 70% WOD 5 rds 24-6-8-10 Clean and Jerk 145# 5-10-15-20-25 Wall ball Situp 20# :...

Strength Hang Snatches 5-5-5-5-5 at 65% WOD "Hope for Kenya" 12 min AMRAP 50 Squats 30 pushups 15 pullups It was ni...

21-18-15-9-6-3 Box Jumps 24" Plate Ground to overhead 25# THEN 21-15-9 Jerry Can Burpees Dubs

Strength Deadlifts 3-3-3-1-1-1 I went heavy with the Deadlifts, but didn't get a PR. Boo..

I think everybody, on occasion have  those moments where we ask, "What would I do if...?" One of these scenarios have been ...

STRENGTH AND WOD EMOM, perform 1 power clean. each additional minute, add 1 rep. the WOD ends when you can no longer perform the required...