Fitness 3 sets: 10 Dumbbell Push Press + 15 V Snaps Complete as many rounds as possible in 14 minutes of: 12 Box Jump Overs 10 Lunges 8 Hang Power Clean 50/35 Performance Push Jerk 3×3 @85% 2×2@90% For Time: 40 Wall Balls 20 Box Jump Overs 30/24 40 Deadlifts 100/70 20 Box Jump Overs […]
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Across 21-18-15-12-9 for time of: Sumo Deadlift High Pull 35/25 Wall Balls Box Jumps Performance Power Clean 3-3-3-3-3 TNG Across For Time: 15 Box Jumps 30/24 30 Wall Balls 20 Sumo Deadlift High Pull 50/35 40 Pistols 20 Sumo Deadlift High Pull 50/35 30 Wall Balls 15 Box Jumps 30/24 Post […]
CONTINUE READINGPartner WOD For Time: 200 Double Unders 100 Walll Balls 100 Kettlebell Swings 24/16 800m Run 50 Burpees Post time to comments.
CONTINUE READINGFitness Complete 5 rounds for time of: 17 Burpees 24 Wall Balls 400m Run Rest 1 minute Performance High Hang Clean 3×3 Clean and Jerk 5×3 @80% Hang Power Snatch 4×2 @75% Clean Pull 5×3 @105% Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 2 mins for 4 sets of: 10 Deadlifts + 20-30sec Handstand Hold Complete as many rounds as possible in 12 minutes of: 200m Farmers Walk 20/15 14 Push Ups 16 Butterfly Sit Ups Performance Back Squat 4×5 @80-85% For Time: 5 Rope Climbs 15ft 40 Push Ups 50 Kettlebell Swings 24/16 60 Wall […]
CONTINUE READINGFitness Push Jerk 3-3-3-3-3-3 Increasing For Time: 50cal Row 30 Front Rack Lunges 45/25 30 Kettlebell Swings 24/16 50 Wall Balls Performance Push Jerk 5-5-5-5 @80% Complete 5 rounds for time of: 15 Handstand Push Ups 12 Pistol Squats 3 Power Snatches 70/47.5 Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 20 minutes of: 20 Dumbbell Snatches 30/20 40 Wall Balls 70 Double Unders 400m Run Performance Behind the Neck Jerk 3×3 Clean and Jerk 6×3 @75% Hang Power Snatch 4×3 @70% Clean Pull 5×3 @100% Post load and scores to the whiteboard.
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 Across Complete 4 rounds for time of: 400m Run 16 Box Jump Overs 16 Wall Balls Performance Push Jerk 3@75% 2@80% 1@85% 2×1@90% Complete 4 rounds for time of: 400m Run 16 Box Jump Overs 16 Wall Balls Post load and scores to the whiteboard.
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