Friday, November 17

A) 3 Rounds for time: 400m run 15 Dead lifts (225/155) 20 Bounding box jump overs (20/12)...
Continue Reading →

Thursday, November 16

Complete each for time. 1) 50/40 Calorie bike 2) 15 Stone to shoulders 3) 10 Rope climbs 4) 500m ski...
Continue Reading →

Wednesday, November 15

A) For time: (everything you have) 1000m row B) 15 minute AMRAP 3 HSPU 6 KB swings OR 6 DB snatches (70/50) 9 V ups...
Continue Reading →

Wednesday, November 15

A) 4 sets: (90 sec rest between sets) 12 Single leg dead lifts (right) 12 Bulgarian lunges (right) 12 Single leg dead lift (left) 12 Bulgarian lunges (left) B) For time: 10-9-8-7-6-5-4-3-2-1 of: Dead lift (155/105) Bounding box jumps (24/20)...
Continue Reading →

Tuesday, November 14

A) For time: 60 Pull ups 30 Power snatches (115/75)...
Continue Reading →

Tuesday, November 14

A) 3 sets: (45-60 sec rest between sets) 8 BB Bent over row (supinated grip)* 8 BB Bent over row (pronated grip) 3 sets: (45-60 sec rest between set) 12 DB bench pullovers * 15 single arm DB Row 3...
Continue Reading →

Monday, November 13

A) For time: 100 Wall balls (20/16) 50 Burpees (516 standard)...
Continue Reading →

Monday, November 13

3 sets: (45-60 sec rest between sets) 12 BB Bench* 12 DB bench press 3 sets: (46-60 sec rest between sets) 12 Inc DB bench press * 12 Inc DB flys 3 set: (45-60 sec rest between set) 15 Arnold...
Continue Reading →

WOD & Breakfast For Puerto Rico

There is NO olympic lifting class today. The Fundraiser starts at 9am and we will be working out for a great cause. Please bring family, friends and make sure your workout buddies are here for the partner workout. All monetary...
Continue Reading →

Friday, November 10

A) Bench press: 8-6-4-2-2 (as heavy as possible for each set) B) 10 Minute AMRAP 6 Hang power cleans (165/115) 4 Front squats 2 Muscle ups OR 4 dips...
Continue Reading →