We are only open today from 9am to 11am for our members only. We return to normal hours as of the 5th of January. Back Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 20 Wall Balls 12 Pull Ups 4 Power Cleans 70/50 Post load and rounds to the whiteboard.
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 READINGPush Press 5×2@95% Fran 21-15-9 for time: Thrusters 42.5/30 Pull Ups Or Heavy Fran 15-12-9 for time: Thrusters 60/42.5 Pull Ups 20/10 Post time to the whiteboard.
CONTINUE READINGPush Jerk 3-3-3-3@90% For Time: 24 Pull Ups 6 Snatch 70/45 20 Pull Ups 6 Snatch 70/45 16 Pull Ups 6 Snatch 70/45 *Power or full snatch will be allowed Post load and time to the whiteboard.
CONTINUE READINGBack Squat 2×5@85% 3×2@90% For Time: 30 Toes to Bar 15 Power Cleans 80/50 30 Pull Ups 15 Power Cleans 80/50 30 Toes to Bar Post load and time to the whiteboard.
CONTINUE READINGPower Snatch 3-3-3-3 @ 80% For Time: 25 Bar Muscle Ups/50 Pull Ups 40 Thrusters 42.5/30 20 Bar Facing Burpees Post load and time to the whiteboard.
CONTINUE READINGClean 15 minutes to find a 1RM Complete as many rounds as possible in 20 minutes of: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Or “Mary” 5 Handstand Push Ups 10 Pistol Squats 15 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGPush Press 15 minutes to find a 1RM For Time: 60 Pull Ups 35 Kettlebell Swings 32/24 20 Back Squats 100/65 Post load and time to the whiteboard
CONTINUE READINGGuys we have no 8am session today only a 7am. Good luck to the guys competing at Semper Paratus this weekend. Partner WOD Complete 5 x 3 minutes rounds of: 5 Push Press 50/30 7 Pull Ups 9 Box Jumps 1 minute rest between rounds. Post total rounds to comments.
CONTINUE READINGFront Squat 1×5@85% 2×2@90% For Time: 20 Hang Power Cleans 60/40 25 Kettlebell Swings 24/16 20 Pull Ups 15 Hang Power Cleans 60/40 20 Kettlebell Swings 24/16 15 Pull Ups Post load and time to the whiteboard
CONTINUE READING