11.13.15 FRIDAY “FRIGHT FEST”
20 Power Cleans…185/125 20 Burpee over Bar 40 Cal Row 3min Rest 5 Rope Climbs 75m Sled Push…270/180 800m Run For Time (19min Time Cap)
11.12.15 THURSDAY “CHEST BUMP”
3 Rounds of: 5min AMRAP of: 15 Chest to Bar 30 Double Unders 15 Toes to Bar 30 Double Unders (EMOM of 4 Shoot Throughs)... Read More
11.11.15 WEDNESDAY “DEAD BALL”
5 Rounds of: 24 High Wall Balls…20/14…12/11 12 Deadlifts…225/155 For Time (15min Time Cap)
11.10.15 TUESDAY “SWINGING RINGS”
4 Rounds of: 4min AMRAP of: 21 KB Swings…70/53 15 Burpee Bar Touch 9 Ring Muscle Ups (sub-18 ring rows or 9 bar muscle up)... Read More
11.9.15 MONDAY “DEEP BREATH”
3 Rounds of: 12 Squat Snatch…115/75 24 HR Push Ups 800m Run For Time (18min Time Cap)
11.8.15 SUNDAY “TRIPLES COMBINE”
**No Classes Today** Check in- 8:00am Briefing- 8:30am Workout 1- (9:15am) “SIMPLICITY 3” 3 Rounds of: 15…10…5 of: Burpees onto Plate (75m Sled Push…50/0 after... Read More
11.7.15 SATURDAY “SNATCH N DASH”
20 Snatches…135/95 800m Run For Time Last chance to register for the Triples Combine!
11.6.15 FRIDAY “RING OF FIRE”
3 Rounds of: 4min AMRAP of: 6 Burpee Ring Muscle Ups (sub- 12 Ring Rows or 6 Bar Muscle Ups) 24 Double Unders 4min Rest... Read More
11.5.15 THURSDAY “ROW BALL”
1000m Row 100 Wall Ball Sit Ups…20/14 50 High Wall Balls…20/14…12/11 For Time (10min Time Cap) REGISTER FOR THE EXPLODE TRIPLES COMBINE
11.4.15 WEDNESDAY “WILD BEAR”
3 Rounds of: 6min AMRAP of: Cash in- 50m Prowler Push…270/180 Remainder of time: 12 Chest to Bar Pull Ups 40m Bear Crawl 12 HSPU…25’s... Read More