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  • 11222014

    1) Snatch 5x3 (pwr/pwr/pwr)

    2) Every 2 minutes for 30 complete

    10 Toes to bar

    10 Kettle bell swings 53/35 (american)

    10 Walking lunges

     

  • 11212014

    1)Every 45 sec for 3Min 3 Front squats @65%, EMOM for 3 min 2 front squats @70%, Every 90sec for 3min 1 Front squat @85%

    2) For total reps and calories

    Tabata rowing/cycle 

    1min transition

    Tabata overhead squats 

    1min transition

    Tabata burpees 

    1min traansition

    Tabata hollow holds

     

     


  • 11202014

    In teams of two complete

     2 Rounds

    60 Dead lifts while one person is working the other will be holding their DL bar

    80 Pull ups while one person does pull-ups the other hangs from the bar

    100 Box jumps while one person does box jumps the other sits in the bottom of the squat

    If the non working team mate stops holding their DL bar, hanging from the pull up bar or stops sitting in a squat the working team member must stop and wait until they are under load again.

    Each person must complete half the reps


  • 11192014

    1) Run 1 mile

    2) "Karen"

    150 Wall balls for time


  • 11182014

    1) EMOM for 10 min perform 3 MU

    2) 5 rnds for working time   

    21 DU   

    14 Push ups   

    7 Strict presses 95/65

    Rest: 60 sec

    3) 5x8 Ab wheel

  • 11172014

     

    1) 5x1 clean and jerk (pwr/pwr/pwr) touch and go

    2) For time

    800m run

    5 hang squat cleans 95/65

    600m run

    10 hang squat cleans 

    400m run

    15 hang squat cleans

    200m run

    20 hang squat cleans

     

  • 11152014

    1) 5x10 BB weighted step ups 20" (5L-5R) 

    2) 12Min AMRAP 

    10 Kettle bell swings 70/53

    50' 1 arm farmers carry 70/53

    10 Kettle bell swings

    50' 1 arm farmers carry 

    10 v-ups

     


  • 11142014

    In teams of two complete 10/8/6 Rounds of the following

    8 Deadlifts

    7 Hang power cleans

    6 Front squats

    5 Push jerks

    between rounds run 400m 

    weight 105/75

    Once a set of the complex is started the barbell cannot be put down, if you put down the barbell for any reason during a set of the complex the team must run 400m together. 


  • 11132014

    1) 7Min AMRAP

    Double unders

    2) For time

    50 Lateral jump man makers


  • 11122014

    1) 5X ME Strict HSPU + ME kipping HSPU

    2) 6 rounds for time

    250m Row 

    15 Wall balls 

    50' Broad jump

    Run down the stairs to the right around the building and back in the garage door

    Rest: while waiting for your next turn


  • 11112014

    HAPPY VETERANS DAY!

    HOURS WILL BE AS USUAL.

     

    "Severin"

    For time

    50 Strict pull-ups

    100 Hand release push-ups

    5k Run


  • 11102014

    1) 5x3 Snatch (full/power/power)

    2) 5:00 amrap of 

    5 power snatches

    10 reverse lunges

    2:00 rest

    then 5:00 amrap of

    10 pullups 

    10 box jumps

    3) 3x15 t2b or k2e


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