4 / 15 / 2017

W/ a partner
10 Rounds

20 Deadlifts (135,95)
400 Meter Run
20 Wallballs (20,14)
*One person works at a time.
Split however you wish.

4 / 14 / 2017

Only 2 classes today. 9am and 5:15 pm

4 / 13 / 2017

Every 5:00 x 5 Sets
500m Row
10 T2B
5 Strict HSPU

4 / 11 / 2017

20 min EMOM
Min 1: 10/8 Calorie Row
Min 2: 10 Burpees

If you can’t complete the required number of reps in the minute scale to 40s of work.

4 / 10 / 2017

Push Press
Work to a heavy set of 3

40-30-20-10
KB Swings (53,35)
Walking Lunges
Situps
Double Unders

4 / 8 / 2017

With a partner
10 Rounds

10 Thrusters (95,65)
10 KB Swings (53,35)
10 Pullups

*One partner complets a full round at a time

4 / 7 / 2017

1) Front Box Squat
5 x 5 @55-65%
add +5% from last week if you were able to move fast.

2) Power Clean
5 x 3 @75%

2 Rounds
25 Power Cleans (115,75)
25 Bar Facing Burpees

4 / 6 / 2017

***ANNOUNCEMENT***
There will be no 3:15 class today.
Also, each class has the choice of today’s WOD or yesterday’s. Majority rules.

In teams of 2
For time

Row 1200m
80 Overhead Squats (75,55)
Row 800m
80 Power Snatches (75,55)
Row 600m

35 min cap

4 / 5 / 2017

Close Grip Bench Press (speed)
5 x 5 @55%

For Time
50 Wallballs (20,14)
25 STO (135,95)
50 Box Jumps (24,20)
25 Wallballs
50 Pushups
25 Wallballs

4 / 4 / 2017

***ANNOUNCEMENT***
There will be no 3:15 class Thursday (April 6).

5 Rounds of 40s Work/20s Rest
1a) KB Swings (53,35)
1b) SDHP (53,35)
1c) Cal Row
1d) Double Unders
1e) Situps
*Score = total reps