Fitness Push Press 3-3-3-3-3-3 Increasing Complete as many reps as possible in 12 minutes of: 3 Push Ups 3 Power Cleans 50/35 3 Toes to Bar 6 Push Ups 6 Power Cleans 50/35 6 Toes to Bar 9 Push Ups 9 Power Cleans 50/35 9 Toes to Bar…..continue with the same format. Performance Push Press […]
CONTINUE READINGFitness Back Rack Reverse Lunge 10-10-10 -10 Complete 7 rounds for time of: 12 Air Squats 9 Push Ups 6 Toes to Bar Performance Thruster 5-5-5-5 Increase For Time: 21 Shoulder to Overhead 60/40 9 Muscle Ups 15 Shoulder to Overhead 60/40 7 Muscle Ups 9 Shoulder to Overhead 60/40 5 Muscle Ups Post load […]
CONTINUE READINGFitness Thruster 3-3-3-3-3 Increasing Complete 5 rounds for time of: 12 Burpees 9 Dumbbell Hang Power Cleans 15/10 6 Front Squats 50/30 Performance Thruster EMOM for 6 sets 1 rep Increasing For Time: 40 Power Snatches 37.5/25 40 Thrusters 37.5/25 40 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness 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 READINGFitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
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 READINGThruster 3RM (15min Cap) Open WOD 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 60/42.5 20 Ring Muscle Ups Post rounds and reps to the whiteboard.
CONTINUE READINGWe are closed tomorrow for Good Friday. Fitness Front Squat 10-8-6-4-2 Complete 5 rounds for time of: 20 Lunges 8 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 3-3-3-3 Increasing 30-20-10 for time of: Hang Power Snatch 42.5/30 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Strict Press 3-3-3-3-3-3 15-12-9-6-3 of: Box Jumps Toes to Bar Thrusters 42.5/30 Performance Strict Pull Ups 5-5-5-5-5 Complete as round as possibe in 14 minutes of: 20 Air Squats 15 Hand Release Push Ups 10 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness 4sets of: 10 Deadlift + 20sec Hollow Rocks Complete 5 rounds for time of: 10 Toes to Bar 8 Hang Power Clean 50/35 300m Run Performance Deadlift 3-3-3-3 TNG Across Complete 3 rounds for time of: 300m Run 2 Rope Climbs 9 Hang Power Snatch 50/35 Post load and scores to the whiteboard.
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