Wednesday 07.03.19

Wednesday 07.03.19

“The Seven” OPEN 7 rounds for time 7 Handstand push-ups 7 Thrusters (135,95) 7 Knees to elbows 7 Deadlifts (245,165) 7 Burpees 7 kettlebell swings (70/53) 7 pull-ups PERFOMANCE 5 rounds for time 7 Handstand push-ups 7 Thrusters (115,83) 7 Knees to elbows 7 Deadlifts...
Tuesday 07.02.19

Tuesday 07.02.19

OPEN – PERFORMANCE – FITNESS “2k Row” For Time: 2,000 Meter Row Then Mid Line Cash Out (not for time but quality of movment) Please find this on the extra work board Schedule this week- July 3 we are closed at 1 PM. July 4 and 5 we are closed for the day. July 6...
Monday 07.01.19

Monday 07.01.19

OPEN & PERFORMANCE “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) FITNESS...
Saturday 06.29.19

Saturday 06.29.19

OPEN & PERFORMANCE “Power Hour” For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to Bar   PERFORMANCE “Power Hour” For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Candle Sticks FITNESS “Power Hour” For Time: 50 Clean and Jerks (95/65) On the...
Friday 06.28.19

Friday 06.28.19

OPEN & PERFORMANCE Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4: 50 Total Walking Lunge 15 Deadlifts (185/135) 21 AbMatt Sit ups FITNESS Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4: 50 Total Walking Lunge 15...
Thursday 06.27.19

Thursday 06.27.19

OPEN “Lost Count” For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 400 M Run PERFORMANCE “Lost Count” For Time: 300 Single Unders 1,500 Meter Row 100 Wallballs (14/10) 400 M Run FITNESS “Lost Count” For Time: 200 Single Unders 1,500 Meter Row 70...
Wednesday 06.26.19

Wednesday 06.26.19

OPEN & PERFORMANCE “Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50...
Tuesday 06.25.19

Tuesday 06.25.19

OPEN “Daniel” For Time: 50 Pull-ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-ups FITNESS “Daniel” For Time: 35 Pull-ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 35 Pull-ups...
Monday 06.24.19

Monday 06.24.19

OPEN – PERFORMANCE – FITNESS “Button Down” 3 Rounds: 3 Minute Calorie Row 2 Minute Box Jump Overs (24/20) 1 Minute Burpees Rest 3 Minutes Between...
Saturday 06.22.19

Saturday 06.22.19

OPEN & PERFORMANCE Overhead Squat Build to a Heavy Set of 3 “Dilly Dilly” AMRAP 12: 8 Pull Ups 4 Overhead Squats (135/95) 16/12 Calorie Row FITNESS Overhead Squat Build to a Heavy Set of 3 “Dilly Dilly” AMRAP 12: 8 Pull Ups 4 Overhead Squats (95/65) 16/12 Calorie...