6 / 1 / 2019

2 Person Team
2 Rounds

3 Min Max Cals on Echo
3 Min Max Ring Dips
3 Min Max Cals on Rower
3 Min Max Hang Power Cleans 135/95

Rest 2 Mins Between Rounds

5 / 31 / 2019

EMOM 3 min
Snatch Pull x 2 @ 70%
Rest 2
EMOM 3 min
Snatch Pull x 2 @ 75%
Controlled Decent

EMOM 9 min
Min 1 – 3
Power Snatch x 1 @ 70%
Min 4 – 6
Power Snatch x 1 @ 80%
Min 7- 9
Power Snatch x 1 @ 85%

Weighted Side Plank
3 x 20-30 Secs Per Side

5 / 30 / 2019

2 Person Team
2 Rounds

Run 1600m
50 Pushups
75 Wall Balls 20/14

Wear a Vest if you have one.

Partition any way.

35 Min Cap

5 / 29 / 2019

EMOM 3 min
Clean Pull x 2 @ 80%
Rest 2
EMOM 3 min
Clean Pull x 2 @ 85%
Controlled Decent

For Time
30 Cleans 185/125
Rx+ 205/135

7 Min Cap

5 / 28 / 2019

E2MOM 12 min
Seated D Bell Press
Leg Straight
3 x 10 Per Side

AMRAP 15 min
12 D Bell Snatch 50/35
24 Situps
12 Box Jumps 24/20

5 / 27 / 2019

We will be closed today in observance of Memorial Day.

5 / 25 / 2019

We will have 1 Class only today @ 9am. We will be closed Monday (5/27) in observance of Memorial Day.

“Murph”
For Time

1 mile run
100 Pullups
200 Pushups
300 Air Squats
1 mile run

5 / 24 / 2019

We will have 1 Class only Saturday @ 9am. We will be closed Monday (5/27) in observance of Memorial Day.

2 Person Team
For Time

Row 4000m

5 / 23 / 2019

We will have 1 Class only Saturday @ 9am. We will be closed Monday (5/27) in observance of Memorial Day.

Tabata Echo
:30 On / :30 Off

15 Min Amrap
30 Double Unders
15 GTO 45/25
:30 Handstand Hold

5 / 22 / 2019

We will have 1 Class only Saturday @ 9am. We will be closed Monday (5/27) in observance of Memorial Day.

For Time
Bike Cals 40/30
200m K Bell Front Rack Carry 1.5/1
40 K Bell SDHP 1.5/1
40 K Bell Thrusters 1.5/1 (20 Per Side)

20 Min Cap