Complete as many rounds as possible in 20 minutes of: 400m Run 30 Box Jumps 30 Wall Balls 30 Kettlebell Swings 32/24 Post rounds to the whiteboard.
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders Complete 3 rounds for time of: 400m Run 15 Sumo Deadlift High Pull 40/25 12 Thrusters 40/25 Performance Push Press 1-1-1-1-1-1-1 Across For Time: 50 Toes to Bar 50 Sumo Deadlift High Pull 50/32.5 50 Burpees Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 25 Power Snatches 42.5/30 35 Chest to Bar Pull Ups 45 Wall Balls 1000m Run 45 Wall Balls 35 Chest to Bar Pull Ups 25 Power Snatches 42.5/30 Post time to the whiteboard.
CONTINUE READINGPartner WOD Complete 4 rounds for time of: 500m Partner Run 28 Kettlebell Swings 32/24 24 Front Rack Lunges 70/50 Post time to comments.
CONTINUE READINGFitness Push Press 10-8-6-4-2 For Time: 300m Run 21 Thrusters 42.5/30 21 Wall Balls 300m Run 15 Thrusters 42.5/30 15 Wall Balls 300m Run 9 Thrusters 42.5/30 9 Wall Balls 300m Run Performance Push Press 10RM For Time: 500m Run Then 9-6-3 of: Muscle Ups Thrusters 70/45 then 500m Run Post load and scores to […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 300m Partner Run 60 Deadlifts 80/50 40 Burpees 20 Toes to Bar 100 Double Unders Post rounds to the whiteboard.
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top) Complete 5 rounds for time of: 10 Pull Ups 15 Hand Release Push Ups 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 15 Box Jumps Overs 10 Front Squats 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 6-6-6-6-6 Increasing 3 rounds for time of: 500m Run 30 Thrusters 20/15 Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds for time of: 18 Wall Balls 12 Toes to Bar 6 Overhead Squats 65/42.5 Post load and times to the whiteboard.
CONTINUE READING“Riley” For Time: 2.4km Run 150 Burpees 2.4km Run Post time to the whiteboard.
CONTINUE READINGChristmas Eve We are closed today and will reopen Monday 9am-11am for members only. Here is a WOD that can be completed at home. For Time: Run 800m 100 Air Squats Run 800m Post time to the whiteboard.
CONTINUE READING