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

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

Saturday December 15, 2018