Fitness Front Rack Lunges 20-20-20 rest 90secs Complete 3 rounds for time of: 500m Run 16 Toes to Bar 10 Overhead Squats 42.5/30 Performance Back Squat 2×3@80% 2@85% 1@90% Complete 3 rounds for time of: 6 Squat Clean 82.5/55 9 Bar Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGWe are only open for the one class today at 8:30am. Partner WOD GALLAGHER & McDONALD 2 rounds of: 200m run 16 Kettlebell Swings 24/16 16 Pull Ups 16 Front Squats 50/30 200m run 14 Kettlebell Swings 24/16 14 Pull Ups 14 Front Squats 50/30 200m run 12 Kettlebell Swings 24/16 12 Pull Ups 12 […]
CONTINUE READINGFitness 4 sets: 10 Dumbbell Bench Press + 15 V Ups For Time: 400m Run 15 Thrusters 42.5/30 15 Burpee Pull Ups 400m Run 12 Thrusters 42.5/30 12 Burpee Pull Ups 400m Run 9 Thrusters 42.5/30 9 Burpee Pull Ups Performance Floor Press 5-5-5-5-5 Increasing Complete 3 rounds for time of: 15 Box Jumps 30/24 […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 @ 75-80% For Time: Row 750m 30 Burpees 60 Butterfly Sit Ups 30 Walking Dumbbell Lunges 20/15 Run 500m Performance Front Squat 2×3@80% 2@85% 1@90% For Time: 36 Wall Balls 12 Hang Power Clean and Jerk 70/50 36 Wall Balls 9 Hang Power Clean and Jerk 70/50 36 Wall Balls 6 […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 150m Run 5 Deadlifts 80/50 7 Dumbbell Push Press 20/12.5 9 Box Jump Overs (Open Up) Post rounds to comments
CONTINUE READINGFor Time: 800m Run 50 Pull Ups 40 Shoulder to Overhead 60/40 30 Pull Ups 800m Run Post time to the whiteboard.
CONTINUE READINGFitness Back Squat Every 90secs for 5 sets 6 reps Complete as many rounds as possible in 12 minutes of: 300m Run 6 Hang Power Cleans 50/35 9 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 10 Hang Power Cleans 60/40 10 […]
CONTINUE READINGPartner WOD For Time: (18 minutes Cap) 350m Partner Run 50 Box Jumps 10 Overhead Squats 50/35 350m Partner Run 40 Box Jumps 15 Overhead Squats 50/35 350m Partner Run 30 Box Jumps 20 Overhead Squats 50/35 350m Partner Run 20 Box Jumps 25 Overhead Squats 50/35 350m Partner Run 10 Box Jumps 30 Overhead […]
CONTINUE READINGComplete as many rounds as possible 17 minutes of: 10 Ground to Overhead 60/40 15 Box Jumps 500m Run Post rounds to the whiteboard.
CONTINUE READINGComplete 3 rounds for time of: 500m Run 30 Wall Balls 15 Bar Facing Burpees 1 minute rest Post time to comments.
CONTINUE READING