top of page

Friday February 17,2023


LET'S GOOO! Go register and let's have some fun!

23.1: (14.4 REPEAT)

Complete as many reps as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans


Rx’d (16-54)

♀ 14-lb ball to 9 ft, 95-lb cleans

♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54)

♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over- bar pull-ups

♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups

Teenagers 14-15

♀ 10-lb ball to 9 ft, 65-lb cleans ♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15

♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over- bar pull-ups

♂14-lb ball to 10ft, hangingkneeraises, 65-lbcleans, chin- over-bar pull-ups

Masters 55+

♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups ♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+

♀10-lb ball to 8ft, sit-ups, 45-lbcleans, jumping chest-to-bar pull-ups

♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

Recent Posts

See All

Friday, April 12, 2024

Happy b to Megan M 4/7/91 age 33 and Paul Z as 4/10/73 age 51 WOD “Chipper” 48 DB Box Step ups (35/50) 48 Hang Power Cleans (85/115) 48 Pullups 48 KB Swings Then, o 33 KB Goblets 51 High Knees Hap

Thursday, April 11, 2024

Happy Belated birthday to Paul and Megan. Bday wid on FridY. Skill 25 Calories on the Assault Bike 1-Arm Rows 4x6 each arm WOD 14 mins EMOM 5 Deadlifts (135/185) Burpees jumping up hitting a target u

Wed., April 10, 2024

Congrats to CasIe Brown for 1st week Challenge winner with Jodie and Chrissie tied clise behind!!! skill: Abs Squat Snatch 3x8@65-70% 1rm WOD 6 Rounds of 9 Back Squats 75/115 9 OH Walking Lunges (25/3


bottom of page