Saturday, January 12, 2019

Saturday January 12, 2019

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

Friday, January 4, 2019

Saturday January 5, 2019

Team work:
Sled push/pull
AB

3 ROUNDS FOR TIME:
21cal choice
15 Burpees
9 Front squats 115/85



Friday, December 28, 2018

Saturday December 29, 2018

A.  For Time:
500m Row
40 Box Jumps (24/20")
50 Double Unders
1000m Row
50 Double Unders
40 Box Jumps
500m Row

*Substitute 30/20cal on bike for 500m row (60/40 for 1k row)

B.  To be completed when everyone finishes part A
3 sets of:
10 dumbbell front rack step-back lunges
15 strict hanging knee raises
20 abmat sit-ups

Friday, December 21, 2018

Saturday, December 22, 2018




Please try and bring a gift donation today.  Proceeds go to Project Self Sufficiency's Season of Hope: Which distributes toys to local families who can not afford to buy their children gifts. We hope you are able to join us. Feel free to bring a friend!

For Time:

1 Wall Climb (WC)

2 Strict Pull-ups (SP) + 1 WC

3 Push-ups (PU) + 2 SP + 1 WC

4 Burpees (B) + 3 PU + 2 SP + 1 WC

5 Box Jumps (BJ) + 4 B + 3 PU + 2 SP + 1 WC

6 DB Hang Squat Clean Thrusters (HSC) (3+3 each arm) + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

7 Abmat sit-ups (SU) + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

8 Goblet Stationary Lunges (L) + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

9 Air Squats (AS) + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

10 db Snatch (DBS) + 9 AS + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

11cal AB (AB) + 10 DBS + 9 AS + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

12 DB box step-ups (BS) + 11 AB +10 DBS + 9 AS + 8 L + 7 SU + 6 HSC + 5 BJ + 4 B + 3 PU + 2 SP + 1 WC

Friday, November 30, 2018

Saturday, December 1, 2018

1.  10-8-6-4-2
Handstand Push-ups / dumbbell Z-press
*500/400m row after each set

2.  ".5 Tabata Mash-up"
:20w/:10r x4 sets

From 0:00 - 4:00
Ski Erg
Dumbbell hang squat clean (35/25)

From 6:00 - 10:00
Kettlebell swing (24/16kg)
Box jump over (24/20")

From 12:00 - 16:00
Abmat Sit-ups
Burpees to target

From 18:00 - 22:00
Wallballs
DB Snatch (50/35#)

Friday, November 23, 2018

Saturday, November 24, 2018

AMRAP2 @90% effort:
Max Cals
-rest 2:00-

AMRAP2 @90% effort:
Max Power Cleans (nte 185#)
-rest 2:00-

AMRAP2 @90% effort:
Max Double Unders/Single Unders
-rest 2:00-

AMRAP2 @90% effort:
Max Rope Climbs or Muscle-ups
-rest 4:00

For Time:
21 Cals
15 Box Jumpovers (24/20")
9 Power Cleans (same wt as above)
60 Double Unders/Single Unders
3 Rope Climbs/6 Muscle Ups