Fitness For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 Performance Tall Snatch 3×3 Power Snatch + Snatch 6x(1×1)@75% Jerk from Rack 6×3@70% Hang Snatch Pull 5×3@90% Post load and scores […]
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Fitness Push Press 10-8-6-4-2 Complete as many rounds as possible in 13 minutes of: Buy in: 200m Farmers Carry 25/15 21 Kettlebell Swings 24/16 15 Butterfly Sit Ups 9 Hand Release Push Ups Performance Push Press 10RM For Time: Buy in: 600m Run –then– 3 rounds of: 15 Hang Power Snatch 50/35 15 Lateral Burpees […]
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Fitness Overhead Squat 6-6-6-6 Across AMRAP in 3 x 4 minute rounds of: 15 Sumo Deadlift High Pull 35/20 15 Thrusters 35/20 15 Toes to Bar Rest 1 minute Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) For Time: Buy In: 30 Handstand Push ups 9 Squat Clean 70/50 5 Bar Muscle Ups 12 Squat […]
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Rest Day
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“Partner Saturdays” Complete as many rounds as possible in 18 minutes of: 3 Rope Climbs 15ft or 12 Pull Ups 16 Dumbbell Box Step Overs 25/15 200m Farmers Carry 25/15 400m Partner Run Post scores to comments.
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Fitness 4 sets: 5 Strict Pull Ups + 10 Push Ups In 14 minutes complete: Buy in: 50 Cal Row –then— AMRAP in remaining time of: 40 Double Unders 8 Deadlifts 80/50 6 Bar Facing Burpees Performance Push Jerk 10RM Compete 3 rounds for time of: 15 Push Press 50/35 30 Wall Balls 15 Dumbbell […]
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Fitness Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 10 Hang Power Cleans 45/30 15 Toes to Bar 25 Wall Balls Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 9 Toes to Bar 9 Box Jumps 9 Overhead Squats 42.5/30 15 Toes to Bar 15 Box Jumps 15 Overhead Squats 42.5/30 21 […]
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Fitness For Time: 800m Run 60 Kettlebell Swings 24/16 30 Burpee Kettlebell Touch 600m Run 40 Kettlebell Swings 24/16 20 Burpee Kettlebell Touch 400m Run 20 Kettlebell Swings 24/16 10 Burpee Kettlebell Touch 200m Run Performance Snatch 5×3 @70% Clean and Jerk 5 x3 @70% Post load and scores to the whiteboard.
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Fitness 5 sets: 5 Press (Across) + 20sec Hollow Body Hold Complete as many rounds as possible in 14 minutes of: 6 Pull Ups 9 Push Press 37.5/25 12 Box Jumps Performance Seated Barbell Press 3-3-3-3-3 Across Complete 5 rounds for time of: 50 Double Unders 14 Pull Ups 7 Power Cleans 60/40 Post load […]
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We are closed today but will reopen for normal hours as of tomorrow.
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