FITNESS Complete 2 rounds for time of: 45 Kettlebell Swings 24/16 25 Pull Ups 15 Overhead Squats 60/40 800m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk 5×3@80% High Hang Snatch 4×3@60% Hang Clean Pull 3×5@95% Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 120 Box Jump Overs 800m Run 80 Dumbbell Snatch 30/20 400m Run 40 Box Jump Overs 200m Run Max 10 reps each. Post scores to comments.
CONTINUE READINGFITNESS Complete 4 rounds of: 400m Run 9 Front Squats 60/40 9 Handstand Push Ups 7 Front Squats 60/40 7 Handstand Push Ups 5 Front Squats 60/40 5 Handstand Push Ups PERFORMANCE Muscle Snatch 3×3 Snatch 5×3@75% Power Clean and Power Jerk 4×3@70% Hang Snatch Pull 3×5@90%
CONTINUE READINGHoliday Hours 2017 – Members Only Friday 29th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Saturday 30th – Partner WOD: 7am Sunday 31st – Closed Monday 1st – Closed Tuesday 2nd – Normal Hours FITNESS AND PERFORMANCE Deadlift 10-10-10 Across “Loredo” 6 rounds for time of: 24 Air Squats 24 Push-ups 24 […]
CONTINUE READINGFITNESS Complete 3 rounds for time of: 800m Run 100 Double Unders PERFORMANCE Muscle Snatch 3×3 Snatch 2×3@80% 3×2@85% Hang Power Clean 2@80% 2×1@85% 2×1@90% Clean Pull 4×3@110%
CONTINUE READINGFITNESS 16 minutes to find a 3RM Deadlift “Helen” (15min Cap) 3 Rounds for time: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGWe have no classes tomorrow due to the Boss Christmas Party. If we don’t see you tomorrow, we’ll see you on Monday. FITNESS Hang Power Clean 5×3 For Time: Buy in: 400m Run 30 Double Unders 20 Wall Balls 50 Double Unders 30 Wall Balls 70 Double Unders 40 Wall Balls 90 Double Unders PERFORMANCE […]
CONTINUE READINGFITNESS EMOM for 10 minutes 1st: 5 Push Jerks 2nd: 15 V Ups Complete 3 rounds of: 400m Run 30 Air Squats 15 Kettlebell Swings 24/16 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS In 18 minutes: Buy in: 1200m Run Then AMRAP in remaining time of: 30 Box Jump Overs 25 Pull Ups 20 Deadlifts 100/70 PERFORMANCE Tall Snatch 3×3 Snatch 5×3@80%+ Power Clean + Power Jerk 4×2@80% Clean Pull 3×5@107% Post load and scores to the whiteboard.
CONTINUE READINGComplete 3 x 5 minute rounds of: Buy in: 400m Run + 100 Double Unders –then Max reps of– 20 Wall Balls 20 Hang Power Cleans 60/40 Rest 1 minute Post score to comments.
CONTINUE READING