AMRAP 25 MIN 10 T2B 400m Run 5 Ring Muscle ups Intermediate & 55+ RX AMRAP 20 MIN 10 T2B 400m Run 5 CTB Pull ups + 5 push ups Beginner AMRAP 15 MIN 10 sit ups 400m Run 5 Jumping CTB pull ups
2018 11 12
20 Rounds 2 KB Swings (80#/62#) 4 HSPUs 8 Wall Balls (30#/20# @ 10') Intermediate & 55+ RX 15 Rounds 2 KB Swings (70#/53#) 4 HSPUs 8 Wall Balls (20#/14# @ 9') Beginner 10 Rounds 2 KB Swings (35#/18#) 4 Knee push ups 8 Air Squats
2018 11 11
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th,…
2018 11 09
Every 2 min X 20 minutes 20 DB Snatches (55#/35#) 100' HS Walk 55+ RX & intermediate E2Min X 20 min 20 DB Snathces (35#/25#) 20 DB Push Press (35#/25#) Beginner E2Min X 20 MIN 20 DB Snatches (25#/15#) 10 Knee push ups Class cash out skill work: HSPU
2018 11 08
Squat Clean (Touch & Go) EMOM 20 MIN: 2 reps ascending 55+ RX & Intermediate Same Beginner Same, but focus on movement and not weight
2018 11 07
5 Rounds 15 Burpee CTB pull ups 75 Double Unders 55+ RX & Intermediate 5 Rounds 10 Burpee CTB Pull ups 50 Double unders Beginner 5 Rounds 10 Burpee Jumping Pull ups 50 single unders Class cash out skill work: HS WALK
2018 11 06
4 Rounds (12 min cap) 5 Push Jerks (115#/85#) 10 ALT pistols 5 Power Snatches (115#/85#) 55+ RX & Intermediate 4 Rounds 5 push jerks (95#/65#) 10 ALT pistols 5 PS (95#/65#) Beginner 3 Rounds 5 Push Jerks (45#/35#) 10 jumping air squats 5 Hang Power Snatch (45#/35#)
2018 11 05
5 Rounds 200m Run 20 Devils presses (35#/25#) 15 DB Thrusters (35#/25#) 55+ RX & Intermediate 5 Rounds 200m Run 20 Devils presses (25#/15#) 15 DB Thrusters (25#/15#) Beginner 3 Rounds 200m run 10 devils presses (10#/5#) 7 DB Thrusters (10#/5#) Cash out skill work: HS HOLDS
2018 11 04
Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 100-ft. walking lunge Scaling This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk…
2018 11 02
30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that…
2018 11 01