We 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 Back Rack Lunges 20-20-20 Rest 90secs Complete as many rounds as possible in 12 minutes of: 150m Plate Carry 20/10 16 Dumbbell Snatch 20/12.5 12 V Ups Performance Clean EMOM for 10 sets 1 rep Increasing in weight Complete as many rounds as possible in 10 minutes of: 9 Kettlebell Swings 32/24 36 Double […]
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 READING“Morrison” 50-40-30-20 and 10 rep rounds of: Wall Balls Box Jumps Kettlebell Swings 24/16 Post time to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Front Squat + 8 Single Arm Dumbbell Row Complete 8 rounds of: 5 Power Clean 50/35 15 Kettlebell Swings 24/16 25 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds of: 40 Double Unders 21 Kettlebell Swings 24/16 7 Hang Power Cleans 70/50 Post load and scores […]
CONTINUE READINGFitness 4 sets: 5 Seated Dumbbell Press + 10 Ring Rows 5 rounds of: 40secs on 20secs off Overhead Plate Lunges 15/10 Push Ups Box Jumps Overs Performance Press 5-4-3-2-1 For Time: 90 Kettlebell Swings 24/16 30 Squat Cleans 50/35 90 Double Unders Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings 24/16 10 Dumbbell Box Step Overs 20/12.5 30 Double Unders Performance 4 sets of: 2 Push Press + 2 Push Jerk (Increasing) Complete as many rounds as possible in 11 minutes of: 12 Box Jumps 8 Deadlifts […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 40 Kettlebell Swings 24/16 40 Shoulder to Overhead 50/35 400m Kettlebell Carry Post rounds to comments.
CONTINUE READINGFitness Skill: Kipping Pull Up Technique For Time: 50 Kettlebell Swings 24/16 30 Thrusters 42.5/30 40 Kettlebell Swings 24/16 20 Thrusters 42.5/30 30 Kettlebell Swings 24/16 10 Thrusters 42.5/30 Performance Push Press 5RM For Time: (10min Cap) 150 Double Unders 40 Thrusters 42.5/30 30 Lateral Burpees 20 Muscle Ups Post load and scores to the […]
CONTINUE READINGPartner WOD For Time: 300m Partner Run 75 Hang Power Cleans + Handstand Hold 300m Partner Run 75 Kettlebell Swings 24/16 + Deadlift Hold 100/70 300m Partner Run 45 Hang Power Cleans + Handstand Hold 300m Partner Run 45 Kettlebell Swings 24/16 + Deadlift Hold 100/70 Post time to comments.
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