FITNESS For Time: 600m Run 30 Lateral Burpees 30 Thrusters 42.5/30 30 Power Cleans 42.5/30 30 Push Press 42.5/30 30 Power Snatches 42.5/30 30 Lateral Burpees 600m Run PERFORMANCE Muscle Snatch 5-4-3-2-1 Build to a heavy: Snatch + Hang Snatch + Snatch Balance Snatch High Pull 5×3@90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Overhead Squat 5-5-5-5-5-5 Increasing Complete as many reps as possible in 14 minutes of: 3 Deadlifts 60/40 3 Lateral Burpees 3 Box Jumps 6 Deadlifts 60/40 6 Lateral Burpees 6 Box Jumps 9 Deadlifts 60/40 9 Lateral Burpees 9 Box Jumps.. and so on PERFORMANCE Can now be viewed in the whiteboard. Post load […]
CONTINUE READINGFor Time: 600m Run 40 Hang Power Cleans 60/40 15 Lateral Burpees 400m Run 30 Hang Power Cleans 70/45 15 Lateral Burpees 200m Run 20 Hang Power Cleans 80/50 15 Partner Lateral Burpees Post time to comments.
CONTINUE READINGFITNESS Complete 3 rounds for time of: 20 Lateral Burpees 20 Pull Ups 600m Run 10 Front Squats 70/50 Rx+ Chest to Bars PERFORMANCE Muscle Snatch 3×3 Snatch 6×2@85%+ Power Clean + Power Jerk 4×2@80% Snatch Pull 5×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift 3-3-3-3-3-3-3 Increasing For Time: 80 Butterfly Sit Ups 60 Push Press 30/20 40 Box Jumps 20 Lateral Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Push Jerk 6×3 Across Complete 3 rounds for time of: 30 Wall Balls 15 Deadlifts 60/40 15 Lateral Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGHoliday Hours 2017 – Members Only Wednesday 27th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Thursday 28th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Friday 29th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Saturday 30th – Partner WOD: 7am Sunday 31st – Closed Monday 1st – […]
CONTINUE READINGFITNESS 16 minutes to find a 1RM Back Squat Complete as many reps as possible in 12 minutes of: 6-9-12 of: Lateral Burpees Thrusters 50/35 – 35/25 –Then— 6-9-12 of: Lateral Burpees Thrusters 60/42.5 – 42.5/30 –Then— 6-9-12 of: Lateral Burpees Thrusters 70/50 – 50/35 PERFORMANCE Can now be viewed in the whiteboard. Post load […]
CONTINUE READINGFITNESS 4 sets of: 8 Flat Dumbbell Press + 8 Single Arm Dumbbell Row Complete as many reps as possible in 13 minutes of: 6 Deadlifts 60/40 6 Lateral Burpees 10 Pull Ups 9 Deadlifts 60/40 9 Lateral Burpees 10 Pull Ups 12 Deadlifts 60/40 12 Lateral Burpees 10 Pull Ups… and so on PERFORMANCE […]
CONTINUE READINGFITNESS Back Squat Build to a 3RM Complete as many rounds as possible in 15 minutes of: 15 Lateral Burpees 21 Wall Balls 9 Clean and Jerk 45/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING