Fitness EMOM for 10 minutes: 3 Hang Power Cleans (Increasing) For Time: 1000m Row 20 Push Press 45/30 40 Box Jumps 400m Run Performance Push Jerk 3-3-3-3-3 @85% Complete as many rounds as possible in 12 minutes of: 8 Hang Snatch 50/35 15 Ring Dips 200m Run Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Jerk 3-3-3-3-3-3 Increasing For Time: 50cal Row 30 Front Rack Lunges 45/25 30 Kettlebell Swings 24/16 50 Wall Balls Performance Push Jerk 5-5-5-5 @80% Complete 5 rounds for time of: 15 Handstand Push Ups 12 Pistol Squats 3 Power Snatches 70/47.5 Post load and scores to the whiteboard.
CONTINUE READINGA reminder we only have a 5am, 6am and 9am class today due to the move and closed tomorrow and will reopen on Tuesday the 4th of October. Testing Week 16 minutes to find a 3RM Thruster Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row […]
CONTINUE READINGFitness 3 sets of: 10 Front Squats + 30sec Handstand Hold or 16 Shoulder Taps Rest 90secs Complete as many rounds as possible in 13 minutes of: 20 Lunges 20 Push Press 37.5/25 20 Butterfly Sit Ups Performance Back Squat 2-2-2-2-2 @70% Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 […]
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Seated Press + 5 Strict Pull Ups For Time: Buy in: 50 Cal Row –Then– 15-12-9 of: Thrusters 42.5/30 Dumbbell Box Step Overs 20/12.5 Performance Push Press 3@75% 2@80% 1@85% 2×1@90% Complete as many reps as possible in 12 minute: 50 Double Unders 10 Overhead Squat 60/40 20 Ring […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat + 8 Single Arm Dumbbell Row For Time: 500m Row 21 Thrusters 42.5/30 350m Kettlebell Carry 24/16 15 Thrusters 42.5/30 500m Run 9 Thrusters 42.5/30 Performance Front Squat 2-2-2 @90% –then– Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 Complete as many rounds […]
CONTINUE READINGFitness 5 sets of: 5 Supinated Grip Pull Ups + 30secs Supine Chinese Plank Hold Complete 3 rounds for time of: 20 Thrusters 30/20 12 Burpee Plate Jumps 300m Plate Carry 15/10 Performance Push Jerk 3-3-3-3-3 @75% For Time: 50 Cal Row 50 Deadlifts 90/60 50 Ring Dips 50 Wall Balls Post load and scores […]
CONTINUE READINGFitness 4 sets of: 6 Dumbbell Seated Press + 8 Single Arm Dumbbell Row For Time: Buy in: Row 40 Cal + 30 Lateral Burpees –Then– 3 rounds of: 12 Hang Power Cleans 50/35 20 Wall Balls Performance Push Press 3-3-3-3-3 @75% Complete 3 rounds of: 350m Farmers Carry 25/15 6 Box Jump Overs 30/24 […]
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Ring Rows Complete as many rounds as possible in 12 minutes of: 10 Power Clean 50/35 10 Front Squats 50/35 150m Run Performance Dumbbell Press 3-3-3-3-3 Increasing For Time: Buy in: 60 Cal Row –Then– 3 rounds of: 20 Pistol Squats 10 Clean and Jerk 60/40 […]
CONTINUE READINGFitness 5 sets of: 8 Seated Dumbbell Press 45secs Rest 8 Single Arm Dumbbell Row 45secs Rest For Time: 40 Cal Row 16 Overhead Squat 40/30 32 Deadlifts 70/50 48 Ring Push Ups Performance Press 2@75% 2@80% 3×1@85% Complete as many rounds as possible in 12 minutes of: 20 Kettlebell Swings 32/24 10 Overhead Squats […]
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