Saturday 15 November, 2014

In Teams Of 2 12 Min AMRAP of: 8 T2B 6 Front Squat 135/95 4 Power Clean 2 Shoulder to Overhead Beast Mode Battle WoD 4 (12 Min Cap) 3 Rounds For Time Of: 50 M – 75lb Overhead Walking Lunges(m) Front Rack Walking Lunges(f) 20 Burpee Over Bar 40 KBS 55/35 80 DuBs...

Friday 14 November, 2014

MetCon For Time: 30 Box Jumps 30/24 30 C2B Pull Ups 30 KBS 70/55 30 Walking Lunges 95/65 30 K2E 30 Push Press 95/65 30 Hip Extension 35/25 30 Wall Balls 20/14 30 Burpees 30 Double...

Thursday 13 November, 2014

Warm Up 30m Shuttle High Knees Butt Kicks Lateral Shuffle Karaoke Broad Jump 20 Step Sampson Stretch 20 Step Toy Soldier MetCon “Abbate” For time: 1 mile run 21 Clean & Jerk 155/105 800m run 21 Clean & Jerk 1 mile run ***** Our Christmas Party / Holiday Kick...

Wednesday 12 November, 2014

Mobility Skill 16 min EMOM odd min – 3 Snatch Balance even min – 2 High Hang Squat Snatch MetCon 10 min AMRAP: 10 GHD Sit Ups 15 Push Ups 10 V-Ups 30...

Tuesday 11 November, 2014

MetCon “The Seven” 7 RFT: 7 HSPU 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/175 7 Burpees 7 KBS 55/35 7 Pull Ups 5AM and 5:30p classes...

Monday 10 November, 2014

Warm Up 2 Rounds: 15 Sampson Stretch 15 OHS 10 Sit Ups 15 Back Ext/ Supermans 10 Pull Ups 15 Air Squat 10 Push Ups Strength Back Squat Not For Time: 30 reps at bodyweight It can be completed any way 10 min AMRAP: 25 DUBS 15 KBS 55/35 20 Walking Lunges Veterans...