Archive for the ‘Uncategorized’ Category

Sunday 10/22/17

Posted: 10/21/2017 in Uncategorized
“Heavy bells”

4 rounds for time of:

27 double unders

21 KBS (53/35)

15 Goblet squats (53/35)

Saturday 10/21/17

Posted: 10/20/2017 in Uncategorized
“Rock The Boat”

AMRAP 30 min:

500m row

400m run

3 rounds of “Cindy”

*”CINDY”

5 pull- ups

10 push-ups

15 air squats

Friday 10/19/17

Posted: 10/19/2017 in Uncategorized
“Dead Ahead”

4 rounds for time:

21 dead lifts (135/95)

15 box overs (24/20)

9 push jerks (135/95)

Thursday 10/19/17

Posted: 10/18/2017 in Uncategorized
“Ball Hogs”

AMRAP 15:

3 wall balls (20/14)

3 KBS (53/35)

3 cal row

*next round 6’s, then 9’s….

Wednesday 10/18/17

Posted: 10/17/2017 in Uncategorized
Squat Clean

Build to a heavy single

“Four Wheeler”

2 rounds for time:

600m run

12 squat cleans 115/80

Tuesday 10/17/17

Posted: 10/16/2017 in Uncategorized
“Lead Foot”

AMRAP 4

27/20 cal row

27 burpees

27 CTB pull-ups

REST 4

AMRAP 4

21/15 cal row

21 burpees

21 toes to bar

REST 4

AMRAP 4

15/10 cal row

15 burpees

15 pull-ups

Monday 10/16/17

Posted: 10/15/2017 in Uncategorized
Weight Lifting

Build to a heavy single power snatch

“Isabel”

For Time:

30 snatches (135/95)

Saturday 10/14/17

Posted: 10/13/2017 in Uncategorized
BATTLE OF THE CLASSES!!

Thursday 10/13/17

Posted: 10/12/2017 in Uncategorized
Skill

wall squats

“Double or Nothing”

3 rounds:

75 double unders

50 air squats

15 power cleans (135/95)

Wednesday 10/11/17

Posted: 10/10/2017 in Uncategorized
“Freedom Sauce”

AMRAP 3 min:

21 OHS (95/65)

21 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

18 OHS (115/80)

18 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

15 OHS (135/95)

15 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

12 OHS (155/105)

12 erg burpees

Max cal row