11.30.16 WEDNESDAY “WHITE SQUAL”
9 Rounds of: 18/14 Cal Row 12 Burpees onto plate 4 Snatches…165/115 1min Rest For Time (20min Time Cap) If anyone knows of someone who’d... Read More
11.29.16 TUESDAY “CHILLER TIME”
5 Rounds of: 5 Hang Cleans…155/105 7 S2OH…155/105 9 Front Squats…155/105 11 Chest to Bar Pull Ups For Time (18min Time Cap) ... Read More
11.28.16 MONDAY “BLAZING SADDLES”
2 Rounds of: 8min AMRAP of: 6 Rope Climbs 42 HSPU’s…25’s 42 KB Swings…70/53 42 OHS…95/65 42 Cal Row 8min Rest For Total Reps
11.27.16 SUNDAY “LONG HAUL”
ENDURANCE: With a partner, complete the following: 4000m Row 1mile Med Ball Run…30/20 (one ball, both run) 300 Double Unders For Time OLYMPIC- Snatch
11.26.16 SATURDAY “DUET”
With a partner, complete the following: 99 High Wall Balls…20/14…12/11 (Partner holds racked barbell) 69 Snatches…115/75 (Partner holds HS) 99 Regular Wall Balls…20/14…10/9 (Partner holds... Read More
11.25.16 FRIDAY “BLACK LUNG”
5 Rounds of: 4min AMRAP of: 20/15 Cal Bike 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 30 Toes to Bar 30 HSPU’s…25’s 4min Rest... Read More
11.24.16
NO CLASSES HAPPY THANKSGIVING!!!
11.23.16 WEDNESDAY “GOBBLER APOCALYPSE”
23min AMRAP of: 23 S. Arm KB Hang Snatch…70/53 23 Butterfly Sit Ups 23 Pull Ups 23 High Wall Balls…20/14…12/11 23 Push Ups For Total... Read More
11.22.16 TUESDAY “ROW BUTT”
1200m Row 60m Walking Lunge…45/25 30 Burpees onto plate…45/25 For Time (12min Time Cap) *the plate for the lunges should be in front of your... Read More
11.21.16 MONDAY “BASIC BLAST”
21…15…9 of: Thrusters…135/95 SDLHP…135/95 HSPU’s…25’s Chest to Bar Pull Ups For Time (15min Time Cap)