Back Squat 10 minutes 2 reps @ 80% Complete 3 rounds for time of: 300m Run 18 Kettlebell Swings 32/24 12 Shoulder to Overhead 60/40 Post load and time to the whiteboard.
CONTINUE READINGFront Squat 4×2 @ 90%+ Complete as many rounds as possible in 10 minutes of: 6 Power Cleans 50/35 8 Lateral Burpees 12 Kettlebell Swings 24/16 Post load and rounds to the whiteboard.
CONTINUE READINGDeadlift 16 minutes to work up to a heavy 2 Complete as many reps in 10mins of: 40 Thrusters 40/30 30 Kettlebell Swings 24/16 30 Thrusters 50/35 30 Kettlebell Swings 24/16 20 Thrusters 60/40 30 Kettlebell Swings 24/16 Post load and reps to the whiteboard.
CONTINUE READINGWe are only open today from 9am to 11am for our members only. We return to normal hours as of the 5th of January. Push Press EMOM 3 reps for 7 minutes @ 80-85% Complete 3 rounds for time of: 60 Double Unders 20 Kettlebell Swings 24/16 15 Thrusters 42.5/30 Post load and time to […]
CONTINUE READINGMembers please see our updated schedule over this holiday period. Normal hours as of 5th of January. 12 Days of Christmas 2014 1. Thruster 60/40 2. Pull Ups/Bar Muscle Ups 3. Clean and Jerk 60/40 4. Lateral Burpees 5. Deadlifts 60/40 6. Wall Balls 11/10 7. Chest to Bar Pull Ups 8. Handstand Push Ups […]
CONTINUE READINGPartner WOD For Time: 100 Overhead Lunges 20/15 100 Burpees 600m Run 100 Kettlebell Swings 24/16 100 Box Jumps Post time to comments.
CONTINUE READINGComplete 3 rounds for time of: 700m Run 30 Kettlebell Swings 32/24 20 Toes to Bar Post time to the whiteboard
CONTINUE READINGPush Press 3-3-3-3 @ 90% Complete as many rounds as possible in 9 minutes of: 16 Kettlebell Swings 24/16 8 Power Cleans 60/40 12 Box Jumps Overs Post load and rounds to the whiteboard.
CONTINUE READINGOverhead Squat 2×5@85% 3×2@90% Complete 2 rounds for time of: 12-9-6 Push Press 50/30 Box Jumps 30/24 Kettlebell Swings 32/24 Post load and time to the whiteboard.
CONTINUE READINGComplete 4 rounds for time of: 30 Kettlebell Swings 24/16 20 Wall Balls 10 Hang Power Snatch 60/40 60 Double Unders Rest 1 minute between rounds. Post load and total time to the whiteboard.
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