WOD

All Lifters: 5 sets of 3 pause front squats (3 second pause). Rest 2 minutes between sets. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=317 WOD: 12 minute AMRAP of: 20 double... Read More

NO LIFT TODAY Just when you thought the bench marks were over…. “Kelly” Rx: 3 rounds for time of: Rx+: 5 rounds for time of:... Read More

Beginner lifters: Snatch balance practice. Intermediate/advanced lifters: 7 sets of 2 on the minute of snatch balance, as heavy as possible. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82 WOD: 15-10-5 Hand... Read More

Beginner lifters: 15 minutes high hang (hip) snatch practice. Intermediate/advanced lifters: 15 minutes to establish a 2RM high hang snatch. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=63 WOD: 3 Rounds for... Read More

The Rules: You can only win one prize. If you have two winning tickets  you can claim the highest one. The next ticket on the... Read More

“31 Heroes” 31 minute AMRAP 8 thrusters (155/105) 6 rope climbs 11 box jumps (30″/24″)

Beginner lifters: 15 minutes snatch balance practice. Intermediate/advanced lifters: In 15 minutes establish a 1rm snatch balance. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=80 “Fran” 21-15-9 Thrusters (95/65) Pullups

Beginner lifters: Practice behind the neck snatch grip push press Intermediate lifters: In 12 minutes establish a 3rm behind the neck snatch grip push press,... Read More

No Lift Today “Nancy” 5 Rounds for time: Run 400m 15 Overhead Squats (95/65)

Beginner lifters: front squat/front rack practice Intermediate/advanced lifters: Every minute on the minute for 7 minutes, Front Squat @ 75% of front squat or max... Read More