9.8.16 THURSDAY “BLACK LUNG”
4 Rounds of: 4min AMRAP of: 42 Double Unders 21 Chest to Bar Pull Ups 21 Back Squat…115/75 42 Calorie Row 4min Rest For Total... Read More
9.7.16 WEDNESDAY “FITNESS FEAST”
14min AMRAP of: 16 High Wall Balls…20/14…12/11 8 HSPU’s…45’s 16 KB SDLHP’s…70/53 8 Burpee onto plate 16 Toes to Bar For Total Reps
9.6.16 TUESDAY “SNATCH ASSAULT”
21…15…9 of: Snatches…155/105 Assault Bike Cals For Time (15min Time Cap)
9.5.16 MONDAY “BABARA BELL”
**10:00am Class ONLY Today** 5 Rounds of: 15 Chest to Bar Pull Ups 20 HSPU’s…floor 25 Butterfly Sit Ups 30 OHS…75/50 3min Rest For Time... Read More
9.4.16 SUNDAY “TRI BONANZA”
ENDURANCE: 36min AMRAP of: 20cal Bike 20cal Row (Every 4min 400m Run) For Total Reps Olympic- Clean n Jerk
9.3.16 SATURDAY “FRENCH HENS”
**Monday September 5th- 10:00am Class Only** With a team of 3, complete the following: 2 Rounds of: 63 Syncro Toes to Bar (2 partners work,... Read More
9.2.16 FRIDAY “DEJA VU”
50…40…30…40…50 of: Double Unders Butterfly Sit Ups (EMOM 8 KB Swings…70/53) For Time (16min Time Cap)
9.1.16 THURSDAY “RUNNIN GUNS”
800m Run 50 S2OH…135/95 400m Run For Time (12min Time Cap)
8.31.16 WEDNESDAY “MONSTER’S BALL”
Strength: 5×2 Hang Power Clean Metcon: 4 Rounds of: 32 High Wall Balls…20/14…12/11 8 Hang Cleans…205/140 (EMOM 2 Burpee over bar) For Time (14min Time... Read More
8.30.16 TUESDAY “KETTLE COOKER”
3 Rounds of: 5min, 6min then 7min AMRAP of: 30 S. Arm KB Hang Snatches…70/53 30/20 Cal Bike 20 HSPU’s…25’s 10 Ring Muscle Ups (sub-... Read More