3 / 1 / 2016

10 min EMOM
Min 1: 10 Deadlifts (155/105)
Min 2: 12 Pushups

Rest 2 min

10 min EMOM
Min 1: 8-10 T2B
Min 2: 10 Burpees

2 / 29 / 2016

Back Squat
5 x 5

10-8-6-4-2
Power Clean
Strict HSPU

2 / 27 / 2016

2 Person Teams (alternating minutes)
For Time

3K Row
100 Pushups
100 Box Jumps (20)
80 Wall Ball Situps
2K Row

2 / 26 / 2016

***Reminder***
The Open is here! The 5:15pm class will be the last regularly scheduled class this evening. If you’re participating in the Open we will get started between 6:30 – 7:00.

Open WOD 16.1
20 min Amrap
25-ft. Overhead Walking Lunge (95/65)
8 burpees
25-ft. Overhead Walking Lunge (95/65)
8 C2B Pullups

2 / 25 / 2016

Hang (squat) Snatch
7 x 2

Push Press
7 x 3

2 / 24 / 2016

6 min Amrap
15/12 Calorie Row
16 Overhead Lunges (45/25)

Rest 2 min

6 min Amrap
10 Burpees
12 Kettlebell Swings (1.5/1)

Rest 2 min

6 min Amrap
10 Goblet Squats (1.5/1)
20 Mountain Climbers

2 / 23 / 2016

Front Squat
5 x 5

12 min Amrap
30 Double Unders
12 Power Cleans (135/95)
20 Situps

2 / 22 / 2016

Deadlift
3 x 10

10 min clock

For Time
9 Bar Muscle Ups
21 Push Jerks (115/85)
7 Bar Muscle Ups
15 Push Jerks (115/85)
5 Bar Muscle Ups
9 Push Jerks (115/85)

Courtesy KnightsPTR.com (2/2/16)

2 / 20 / 2016

“Fight Gone Bad!”
3 Rounds

Wall Balls (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (Calories)

Rest 1 min between rounds

Each round you will spend 1 minute on each movement. As each minute ends you will immediately switch to the next movement in line with no break. At the end of the 5 minute round you will rest 1 minute and repeat twice more. Your score will be your total rep count.

2 / 19 / 2016

Bench Press
5 x 5
12 min clock

8 Min Clock
20 Dbl Unders
1 Ring Muscle Up
40 Dbl Unders
2 Ring Muscle Ups
60 Dbl Unders
3 Ring Muscle Ups
80 …
4 …