1.22.19
Teams of 2 complete 5 Rounds: 1 Minute at Each Station Ab Mat Sit ups Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
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Classes 9am and 6pm only Home Wod Emom 20 2 Burpees 7 Push Ups 12 Air Squats Goal is to finish before the minute. when you can no longer finish before the min you are done! Scale your numbers if needed to make for a good challenge You Complete all[…]
Read More »1.19.19
Teams of 2 Complete all then partner goes Amrap 25 5 Dead Lifts 185/135 5 Push ups 5 Wall Ball sit ups 20/14 5 Box Jumps 24/20 40 Double Unders
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Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) 150/100 Calorie Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) 150/100 Calorie Bike 2[…]
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AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row
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Amrap 12 10/8 Bike Cals, 1 Power Clean (165/115) 10/8 Bike cals, 2 Power Cleans (165/115) 10/8 Bike Cals, 3 Power Cleans (165/115) … Up by (1) Power Clean Until Finish Check date 11.15.18 for old score
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1 Pausing Front Squat + 1 Front Squat Build to a Heavy Complex 3 Rounds 10 Chest-to-Bar Pull-ups 10 Front Squats (165/110) 10 Burpees
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AMRAP 10: Row for Meters On the 0: 1 Kettlebell Swing On the 1: 2 Kettlebell Swings On the 2: 3 Kettlebell Swings On the 3: 4 Kettlebell Swings On the 4: 5 Kettlebell Swings On the 5: 6 Kettlebell Swings On the 6: 7 Kettlebell Swings On the 7:[…]
Read More »1.12.19
Deck of Cards Aces 200m run ♥️ Push UPS 💎 Dumb bell or Kettle Bell Snatch ♠️ Ab Mat sit ups ♣️ cals on rower or bike athletes choice
Read More »1.11.19
4 rounds, alternating each set with a partner: 15/12 Calorie Assault Bike 10 Wall Balls 20/14 10 Russian Kettle Bell Swings 53/35 3 Ring Muscle ups 50 Double Unders * Partner 1 performs 15/12 Calorie Assault Bike * Partner 2 performs 15/12 Calorie Assault Bike * Partner 1 10 Wall[…]
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