Fitness Every 90secs for 5 sets of: 5 Bench Press + 5 Strict Pull Ups For Time: 200m Run –Then– 3 rounds of: 16 Push Press 45/32.5 14 Dumbbell Box Step Overs 15/10 12 Toes to Bar –Then– 200m Run Performance Press 5-5-5-5 @80% Complete 3 rounds for time of: 9 Front Squats 70/50 12 […]
CONTINUE READINGFitness 3 sets of: 10 Front Squats + 30sec Handstand Hold or 16 Shoulder Taps Rest 90secs Complete as many rounds as possible in 13 minutes of: 20 Lunges 20 Push Press 37.5/25 20 Butterfly Sit Ups Performance Back Squat 2-2-2-2-2 @70% Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 […]
CONTINUE READINGFitness EMOM for 10 minutes 1st min: 8 Front Squats 2nd min: 30sec Chinese Prone Plank Hold Complete as many rounds as possible in 15 minutes of: 15 Box Jump Overs 12 Air Squats 9 Sumo Deadlift High Pulls 42.5/30 6 Hand Release Push ups Performance Front Squat 3-3-3-3 @85% Complete as many rounds as […]
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Ring Rows Complete as many rounds as possible in 12 minutes of: 10 Power Clean 50/35 10 Front Squats 50/35 150m Run Performance Dumbbell Press 3-3-3-3-3 Increasing For Time: Buy in: 60 Cal Row –Then– 3 rounds of: 20 Pistol Squats 10 Clean and Jerk 60/40 […]
CONTINUE READINGFitness Every 2 minutes for 10 minutes of: 5 Front Squats (Across) + 40sec Plank Hold Complete 7 rounds for time of: 12 Kettlebell Swings 24/16 7 Hang Power Cleans 45/30 2 Wall Walks Performance Front Squat 2-2-2-2-2 @70% then Pendlay Row 3×5 For Time: 21 Dumbbell Snatches 30/20 50m Run 21 Handstand Push Ups […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Across Tabata Mash Up of: Push Press 45/30 Dumbbell Box Step Overs 20inch 15/10 Kettlebell Swings 24/16 Performance Back Squat 2-2-2 @90% then Pendlay Row 3×5 For Time: 500m Row 30 Kettlebell Swings 24/16 30 Shoulder to Overhead 65/42.5 30 Kettlebell Swings 24/16 30 Front Squats 65/42.5 Post load and scores to […]
CONTINUE READINGFitness Push Press 3-3-3-3-3-3 Increasing Complete as many reps as possible in 12 minutes of: 3 Push Ups 3 Power Cleans 50/35 3 Toes to Bar 6 Push Ups 6 Power Cleans 50/35 6 Toes to Bar 9 Push Ups 9 Power Cleans 50/35 9 Toes to Bar…..continue with the same format. Performance Push Press […]
CONTINUE READINGWe are only open for the one class today at 8:30am. Partner WOD GALLAGHER & McDONALD 2 rounds of: 200m run 16 Kettlebell Swings 24/16 16 Pull Ups 16 Front Squats 50/30 200m run 14 Kettlebell Swings 24/16 14 Pull Ups 14 Front Squats 50/30 200m run 12 Kettlebell Swings 24/16 12 Pull Ups 12 […]
CONTINUE READINGFitness Push Press Every 90secs for 5 sets 6 reps (Increasing) For Time: 80 Double Unders –then– 4 rounds of: 15 Kettlebell Swings 24/16 10 Front Squats 50/35 –then– 80 Double Unders Performance Push Jerk 2-2-2-2-2 TNG Increasing For Time: 30 Front Rack Lunges 70/50 15 Hang Power Clean 70/50 20 Front Rack Lunges 70/50 […]
CONTINUE READINGFor Time: 50 Cal Row –then– 5 rounds of: 15 Box Jumps 10 Deadlifts 80/50 6 Front Squats 80/50 Post time to the whiteboard.
CONTINUE READING