Complete as many rounds as possible in 20 minutes of: 400m Run 30 Box Jumps 30 Wall Balls 30 Kettlebell Swings 32/24 Post rounds to the whiteboard.
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete as many rounds as possible in 12 minutes of: 20 Double Unders 15 Kettlebell Swings 24/16 20 Double Unders 10 Front Rack Lunges 50/35 Performance Push Jerk 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 75 Double Unders 50 Kettlebell Swings 24/16 25 […]
CONTINUE READINGPartner WOD Complete 4 rounds for time of: 500m Partner Run 28 Kettlebell Swings 32/24 24 Front Rack Lunges 70/50 Post time to comments.
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders For Time: Buy in: 40cal Row 21-18-15-12-9 of: Burpees Kettlebell Swings 24/16 Performance Seated Press 3-3-3-3-3 Across Complete 3 rounds for time of: 15 Lateral Burpees 10 Clean and Jerk 60/40 Post load and time to the whiteboard.
CONTINUE READINGThe gym is open 9am-11am for Members Only. No scheduled sessions but Open Gym. Back Squat 1-10-1-10-1-10 Complete 4 rounds of: 40 Double Unders 30 Box Jumps 20 Kettlebell Swings 32/24 Post loads and time to the whiteboard.
CONTINUE READINGFitness Strict Pull Ups 4 x 5 Ring Dip Hold at the Top 4 x 20 secs Complete 4 rounds for time of: 22 Anchored Sit Ups 12 Dumbbell Hang Power Clean 15/10 14 Box Step Overs 15/10 Performance Hang Power Snatch + Power Snatch Every minute on the minute for 10 sets Complete as […]
CONTINUE READINGFitness Back Squats 10 x 3 Rest 60secs Complete as many rounds as possible in 15 minutes of: 10 Single Arm Dumbbell Snatches 20/12.5 15 Goblet Squats 24/16 20 Kettlebell Swings 24/16 300m Run Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 20 Deadlifts 75/50 15 Back Squats 75/50 10 Clusters 75/50 400m Run […]
CONTINUE READINGFitness 4 sets of: 10 Ring Rows Rest 60secs 10 Bench Dips Rest 60secs Complete 3 rounds for time of: 500m Row 21 Kettlebell Swings 24/16 15 Box jumps Rest 1 minute Performance Push Press Build to a heavy single For Time: (10min Cap) 40 Burpees 30 Squat Cleans 70/45 20 Muscle Ups Post load […]
CONTINUE READINGFitness 4 sets: 20m Walking Front Rack Lunges 2 minutes Rest (Increasing) Complete 3 x 5 minutes rounds of: 12 Wall Balls 9 Shoulder to Overhead 45/30 6 Toes to Bar 1 minute rest between rounds Performance Front Squat 5@80% 3@85% 1@90% 2×1@93%+ Complete as 4 rounds for time of: 9 Shoulder to Overhead 75/45 […]
CONTINUE READINGFor Time: 800m Run 50 Handstand Push Ups 40 Kettlebell Swings 24/16 30 Bar Facing Burpees 40 Kettlebell Swings 24/16 50 Pistols 800m Run Post scores to the whiteboard.
CONTINUE READING