Saturday 01.05.19

Saturday 01.05.19

OPEN “Belly Bop” 21-15-9 Box Jump Overs (24/20) Chest to Bar Pull-ups Walking lunges per leg Double Unders Push Jerks (115/83) PERFORMANCE “Belly Bop” 21-15-9 Box Jump Overs (24/20) Pull-ups Walking lunges per leg Double Unders Push Jerks (115/83) FITNESS “Belly Flop”...
Friday 01.04.19

Friday 01.04.19

OPEN & PERFORMANCE “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower FITNESS “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (14/10) 18 Alternating Dumbbell Snatches (35/20) 15 Lateral...
Thursday 01.03.19

Thursday 01.03.19

OPEN & PERFORMANCE Bear Complex Build to a Heavy Complex Bar can not touch the ground 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press from the back “Clean Sheet” AMRAP 3: 12/9 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 12/9...
Wednesday 01.02.19

Wednesday 01.02.19

3×3 Across Back Squat 3X3 Across Strict Press OPEN – PERFORMANCE – FITNESS “ Stuffer” 4 Rounds 15 Burpees 20 Sit-Ups 25 Air Squats
Saturday 12.29.18

Saturday 12.29.18

OPEN & PERFORMANCE “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) FITNESS “Joker” 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts...
Friday 12.28.18

Friday 12.28.18

Regular Classes OPEN & PERFORMANCE “Round Trip” 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 8 Kettle Bell Swings 70/53 *The round with your slowest time is your score FITNESS “Round Trip” 6 Rounds, On the 3:00: 20/14 Calorie Row 60 Single Unders 8...
Thursday 12.27.18

Thursday 12.27.18

Regular classes but there is no 6:15pm OPEN & PERFORMANCE Power Snatch Build to a Heavy 5 “Play Ball” 3 Rounds 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) FITNESS Power Snatch Build to a Heavy 5 “Play Ball” 3 Rounds 10 Power Snatches...
Wednesday 12.26.18

Wednesday 12.26.18

Open Gym from 9am-11am “Linda“ 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for...