Month: November 2018

LIFTING: 1RM Clean and Jerk WOD: “Double Time” Complete as many rounds as possible in 10 mins of: 50 Lateral Burpee Over […]

Deadlift 4×5 at 80% 1RM Rest as needed between sets. 20 reps bb squat gm (ubroken) 60 Russian kbs (heavy) 3x :40 […]

“Buckle Up” AMRAP x 4 Walking Lunge, 50 ft 35 AbMat Sit-ups max rep Row Calories -REST 4 min- AMRAP x4 Walking […]

“18 Wheeler” Complete as many rounds as possible in 18 mins of: 15/10 Assault Bike Calories 15 Wall Balls, 20/15 lbs 12 […]

LIFTING: 3-3-3-3-3 Push Press WOD: “Water Works” For time: 50/35 Row Calories 40 Kettlebell Swings, 53/35 lbs 30 Push Press, 115/80 lbs […]

“Elizabeth” 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip

Back Squat 3×6 at 75% 1RM Rest as needed between sets. Asst: 25 pox pistols right 25 box pistols left 3 sets: […]

3 rounds, each round for time, of: Run, 600 m 30/20 Assault Bike Calories 15 Burpees Rest 5 mins between each round.

“Blackout Friday” For time: 200 Double Unders 100 V-ups 50 Burpee Pull-ups 25 Wall Climbs Row, 1000 m **Teams of 2 ***Must […]

9 AM ONLY!! All Other Classes Cancelled!! “12 Days of Thankfullness” For time: Row, 150 m 2 Muscle-ups (free choice MU/ SCALE […]