5 Rounds of 3:00 Work/3:00 REST – for max Reps 300 Meter Row (250 for Women) 8 Deadlift (M:155/135/115/95 – W: 105/95/75/65) 6 Hang Power Clean *Max S.T.O.H. *score weight and max reps across 5 rounds Endurance 4 Rounds 2:00 Seated bike :30 transition 2:00 Sled Pull (90/70) :30 transition 2:00 Medball Clean+WB (20/14)...Read More
Buy-in: 800 Row or Run, then: 3 Rounds 10 T2B 10 Slam Ball (30/20) 1:00 REST 3 Rounds 10 Slam Ball (30/20) 10 HR Push-ups 1:00 REST 3 Rounds 10 HR Push-ups 10 T2B Cash out: 800 Row or Run, whichever you did not do for Buy-inRead More
Halloween: Come to Class in Costumes!!! A. 6:00 Dodge Ball vs. Coaches B. 6:00 Max team Sled pushes (ea rep = 25 Meters) C. 6:00 AMRAP 20 OH Lunge Stationary Steps (45/25) 15 GTOH with Plate 1 Shuttle Run D. 50 4-ct flutterkick holding plate – NFTRead More
A. For Time: Starting on 0:00 and OT 4:00 for 24:00 200 Meter Sprint 20 Kettlebell Swings (24/16 – American) 20 Burpees B. 20 Turkish Get-ups (moderate to heavy) – NFTRead More
A. Back Squat 6 – 6 – 6 B. Paleo Benchmark #1 – for max reps 4:00 Row for Calories 1:00 REST 3:00 C2B Pullups (C2B/chin-over/jumping) 1:00 REST 2:00 Max Back Squat (M-165/115/air, W-115/80/air) 1:00 REST 1:00 STOH (M-135/95/65, W-95/65/45) C. OLY Wall squats/splitsRead More
A. Work up to WOD Snatch or C&J B. WOD – last completed 5/8/14 ” Isabel” 30 Snatch for time (135/95) or “Grace” 30 Clean & Jerk for time (135/95) REST AS NEEDED, THEN: C. “Annie” 50 – 40 – 30 – 20 – 10 Double Under AB Mat Sit-upRead More
A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 B. 12:00 EMOM 6 C2B Pull-ups + 6 Thrusters (95/65) + 6 Bar Jump (O&B=1) *delete one rep for each if you can’t complete OTM C. Team WOD – TBDRead More
