Back Squat Speed Work 8x3 @ 70% Then.... For Time 21-15-9 kb snatch (53#/35#) pull up
2018 11 23
2018 11 22
2018 11 21
For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling Modify the pull-ups and reduce the…
2018 11 20
10 rounds, each for time: 5-10-15-yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). Rest as needed between sprints. Scaling Each sprint is short and should be done at max effort. All skill…
2018 11 19
Otis Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for…
2018 11 18
TEAMS of 2 120 Knees to Elbow 100 DB Thrusters (50#/35#) 80 Box Jumps (24"/20") 60 DB Power Cleans (50#/35#) 40 CTB Pul ups 20 Rope Climbs Intermediate & 55+ RX 100 knees to elbow 80 thrusters (35#/25#) 60 box jumps (20") 40 DB Power cleans 20 CTB Pull ups…
2018 11 16
AMRAP 4 MIN 8 Front Squats (95#/65#) 30 Double unders REST 2 MIN AMRAP 4 MIN 8 Power Snatches (95#/65#) 30 Double unders Intermediate & 55+ RX 65#/45# Beginner 45#/35# single unders SKILL: Knees 2 Elbow
2018 11 15
FRIENDSGIVING TONIGHT! 4PM - 7PM CLASS SCHEDULE 5:30AM: OPEN 8:30AM: OPEN NOON: OPEN 4PM: CLOSED 5:15PM: CLOSED 6:30PM: CLOSED 10 Rounds 10 HSPUs 10 DL 3 Rope Climbs Intermediate & 55+RX 10 Rounds 5 HSPU's 10 DL 1 Rope Climb Beginner 10 Rounds 5 Ring rows 10 DL 1 rope…
2018 11 14
3 Rounds 10 ALT Pistols 20 single arm DB Hang C&J (10 R / 10 L) (55#/35#) 10 burpees over dumbbell Intermediate & 55+ RX 45#/25# Beginner 3 Rounds 10 air squats 20 single arm DB hang clean & jerks (35#/15#) 5 burpees over dumbbell SKILL: Rope Climb
2018 11 13