Monday

3 rounds of20 wallball 14-20 20 box jumps 20/24 20 cal rowed 20 push press 65/95 20 kb swings 35/53 1 min rest Rx+ 30 reps

Friyay 022417

20 min amrap21 wallballs 5 muscle ups 15 GTOH w 1 DB 5 HSPU 9 GHD sit ups

17.1 – Saturday 

For time (20min cap)  10 db snatches (35/50) 15 burpee box jumpovers (20″/24″)  20 db snatches  15 burpee box jumpovers 30 db snatches  15 burpee box jumpovers 40 db snatches  15 burpee box jumpovers 50 db snatches  15 burpee box jumpovers Great job on 17.1 everyone! Make sure you go enter those scores in online […]

Thursday 022317

Front squat 5-5-5-3-3-3 Then 10 min amrap 12 TTB 9 push press 6 squat cleans

Saturday 17.1 Open WOD

The Open has officially begun!! Are you nervous? excited? This event is always a fun experience, everyone who participates will find themselves challenged each week!! The format is simple, please don’t overthink this. We are leaving our normal Saturday class structure the same. Please sign up for classes as you normally would, if a class is […]

Wednesday 2.22.17

4 rounds  Every 5 min Complete 2 rounds 10 burpees 10 KB swings 35/53 Then max cal row for remainder of 5 min Then rest 2 min

Tuesday 022117

6 rounds Clean and jerk every 90 secondsThen Emom thruster and push-ups. Add 1 thruster and 1 push ups every round 2 thruster+2 push ups 3 thrusters+3 push ups 4 thrusters+4 push ups 

Monday

5 Rounds 10 Snatches 115/85# 15 CTB Pull-ups 30 DU