10 Rounds 4 DB Devils Presses (55/35 lb.) 8 Chest-to-Bar Pull-ups 55+ RX 10 rounds 4 DB Devils Presses (35/25 lb.) 6 Chest-to-Bar Pull-ups BEGINNER 10 rounds 4 DB Devils Presses 6 Jumping Chest-to-Bar Pull-ups
2019 10 21
AMRAP 20 MIN For max rounds and reps 2-k Row buy in In what is remaining of 20 min., perform AMRAP: 12 DB Hang Power Cleans (55/35 lb.) 7 Strict Ring Dips 55+ RX 2-k Row buy in In what is remaining of 20 min., perform…
2019 10 20
EMOM 30 MIN 1: 20/14 Cal row 2: 14 burpees 3: 10 KB Swings (70#/53#) INT / 55+ RX 53#/35# KB Beginner 20 min 10/7 cal row 7/5 burpees
2019 10 17
"Gwen" 15-12-9 Clean & Jerk ***Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Score is weight used INT / 55+ RX SAME Beginner 15 perfect clean & jerks 12 perfect…
2019 10 16
FOR TIME 50 Deadlifts (185#/125#) 40 Box Jumps (24"/20") 30 Pull ups 40 Box jumps 30 pull ups 50 Deadlifts 55+ RX / INT 155#/105# 20" Step ups Beginner 30 DL (95#/65#) 20 box jumps (20") 10 pull ups 20 box jumps 30 DL
2019 10 16
5 Rounds for time 40 Double unders 20 Overhead squat (95#/65#) 10 HSPU 55+ / INT RX 20 Double unders 75#/55# Beginner single unders 45#/35#
2019 10 14
ANGIE For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Complete all reps of each exercise before moving to the next. 55+ RX For Time 70 pull ups 70 push ups 70 sit ups 70 Air Squats Beginner 30 Tough ring rows…
2019 10 13
20.1 10 rounds for time of: 8 ground-to-overhead (95#/65#) 10 bar-facing burpees Time cap: 15 minutes Scaled (Scaled Ages 16-54) ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees Teenagers 14-15 ♀ 45 lb.…
2019 10 11
"JT" 21-15-9 HSPU Ring Dip Push up INT / 55+ RX 15-12-9 HSPU (5"" RISER) BEGINNER 30 Sec HS hold each round *or pike on box hs hold Box Dips, Bench Dips, or feet assisted ring dips Knee push ups, or push ups on a barbell
2019 10 10
TEAMS of 3 AMRAP 13 MIN 20/14 Calorie Row 20 Single Arm KB Snatch (70#/53#) *10 on 1 arm, then 10 on the other 2 Rope Climbs ***Each athlete will start on a seperate station. Ahtletes may not move onto the next station until the athlete…
2019 10 09