2019 03 01
A. 8:00 EMOM O) :30 Max Strict HSPU E) 15 Box Jumps 24"/20" B. 21-15-9 Kettlebell Swings 53/35 Push Press 95/65 Intermediate & 55+ RX A. 8:00 EMOM O) :30 Max Strict HSPU E) 15 Box Jumps 24"/20" B. 21-15-9 Kettlebell Swings 53/35 Push Press 75/55 Beginner A. 8:00 EMOM…
2019 02 28
For Time: 2 Rounds 3:00 Max Distance Row 3:00 Max Calorie Bike 3:00 Max Burpees Immediately into... 1 Mile Run Scaling Running distance can be scaled if necessary
2019 02 27
18:00 EMOM 1) 30 Double Unders + 10 Air Squats 2) 20 Sumo Deadlift High Pulls 75/55 3) 15 Toes to Bar Intermediate & 55+ RX 18:00 EMOM 1) 30 Double Unders + 10 Air Squats 2) 20 Sumo Deadlift High Pulls 55/45 3) 15 Toes to Bar Beginner 18:00…
2019 02 26
16:00 AMRAP 16 Alternating Dumbbell Squat Snatches 50/35 16 Weighted Stationary Lunges 50/35 16 Weighted Situps 50/35 Intermediate & 55+ RX 16 Alternating Dumbbell Squat Snatches 35/20 16 Weighted Stationary Lunges 35/20 16 Weighted Situps 35/20 Beginner 16 Alternating Dumbbell Squat Snatches 25/15 16 Weighted Stationary Lunges 25/15 16 Weighted…
2019 02 25
4 Rounds For Time 200m Run 15 Handstand Pushups 9 DB Burpee Box Step Overs 50/35 24"/20" Intermediate 55+ RX 200m Run 15 Handstand Pushups 9 DB Burpee Box Step Overs 35/25 24"/20" Beginner 200m Run 15 Knee Pushups 9 DB Burpee Box Step Overs 25/20 24"/20"
2019 02 24
OPEN 19.1 15-min. AMRAP: 19 wall-ball shots 19-cal. row M 20-lb. wall ball W 14-lb. wall ball
2019 02 22
With a Partner For Time! 25-20-15-10 AAB Calories 40-30-20-10 Russian Kettlebell Swings 53/35 100-80-60-40 Double Unders *One partner works at a time and completes the entire number before the next partner begins. Example: Partner 1 does 25 cals then partner 2 hops on the same bike to do 25 cals.…
2019 02 21
Time Trial 500m Row Rest as needed Build to a heavy in 10:00 1 Power Clean + 2 Hang Power Clean
2019 02 20
5:00 AMRAP 10 Burpees 5 Toes to Bar 3:00 Rest For Time 50 Wall Balls 20-10'/14-9' 50 Dumbbell Deadlifts 50/35 50 Dumbbell Shoulder to Overhead 50/35 Intermediate & 55+ RX Wall Ball 14-10'/10-9' DB Deadlifts 35/20 Shoulder to Overhead 35/20 Beginner Hanging Knee Raises Wall Ball 14-9'/10-9' DB Deadlifts 25/15…
2019 02 19