Partner WOD For Time: 12-9-6 Toes to Bar Kettlebell Swings 24/16 200m Sprint 15-12-9 Toes to Bar Kettlebell Swings 24/16 200m Sprint 21-15-9 Toes to Bar Kettlebell Swings 24/16 400m Partner Run Post scores to comments.
CONTINUE READINGFitness Every 90secs for 5 sets of: 5 Bench Press + 5 Strict Pull Ups For Time: 200m Run –Then– 3 rounds of: 16 Push Press 45/32.5 14 Dumbbell Box Step Overs 15/10 12 Toes to Bar –Then– 200m Run Performance Press 5-5-5-5 @80% Complete 3 rounds for time of: 9 Front Squats 70/50 12 […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) For Time: 100 Double Unders –Then— 15-12-9-6 of: Thrusters 45/32.5 Lateral Burpees –Then— 100 Double Unders Performance Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) Complete as many reps as possible in 12 minutes of: 6 Thrusters 60/40 9 Toes to Bar 40 Double Unders 9 […]
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 Push Jerk 3-3-3-3-3 Increasing For Time: 30 Ground to Overhead 50/35 60 Kettlebell Swings 24/16 400m Farmers Carry 25/15 Performance Push Press + 2 Push Jerk 1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: Buy in: 30 Toes to Bar 20 Kettlebell Swings 32/24 10 Shoulder to Overhead 65/45 5 […]
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: 6 Ring Push Ups + 20-30sec Bar Hang Hold Complete as many rounds as possible in 13 minutes of: 9 Shoulder to Overhead 45/30 12 Toes to Bar 25 Double Unders Performance Push Press 3@75% 2@80% 3×1@85% Complete 3 rounds for time of: 55 Double Unders 3 Rope Climbs 20ft 6 […]
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: 8 Dumbbell Push Press + 8 Ring Rows For Time: 25 Burpees 500m Run 40 Kettlebell Swings 24/16 500m Run 25 Burpees Performance Push Press 3@75% 4×2@80% For Time: 75 Double Unders 20 Toes to Bar 15 Shoulder to Overhead 60/40 50 Double Unders 20 Toes to Bar 12 Shoulder to […]
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Bench Press + 20-40 Double Under Practice Rest 45secs Complete as many rounds as possible in 13 minutes of: 7 Box Jumps 14 Kettlebell Swings 24/16 7 Butterfly Sit Ups Performance Push Jerk 3×3 @75% 2×2 @80% For Time: 10 Clean and Jerks 60/40 25 Ring Dips 10 Overhead […]
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