2018 02 11
For Time 50-40-30-20-10 Alternating pistol Wall Ball (20# @ 10' /14# @ 9') Double under 55+ RX 5 Rounds for time 20 ALT Pistols 20 Wall Balls (14#/ @ 10' / 10# @ 9') 20 double unders ENDURANCE CLASS "Assault 150" 50 burpees 30/20 Cal Bike 40 burpees 30/20 cal…
17.5 10 rounds for time of: 9 thrusters (95/65) 35 double-unders 55+ RX 10 rounds for time of: 9 thrusters (65/45) 35 double-unders Coming to the end of our fourth week. Do you have your grocery shopping list set and more importantly, are you incorporating more veggies into your plan…
2018 02 09
AMRAP 5 MIN 10 DL (185#/125#) 5 Muscle ups REST 3 MIN AMRAP 5 MIN 10 Power Cleans (155#/105#) 5 Strict HSPU's REST 3 MIN AMRAP 5 MIN 10 OHS (135#/95#) 5 Bar Facing Burpees 55+ Masters RX AMRAP 5 MIN 10 DL (115#/85#) 5 CTB Pull ups REST 3…
2018 02 08
AMRAP 15 MIN 20 OH Walking Lunges (45#/35#) 2 Rope climbs 55+ RX AMRAP 15 MIN 20 OH Walking Lunges (35#/15#) 1 Rope climb ENDURANCE CLASS "Run the mountain" 200 M ON 100 m easy jog 300 M ON 100 m easy jog 400 M ON 100 m easy jog…
2018 02 07
For Time 27-21-15-9 DB Thrusters (50#/35#) Knees to Elbow 55+ RX 27-21-15-9 DB Thrusters (35#/25#) Knee raises past parallel Endurance Class 5 Sets 10 push ups 10 pull ups 10 air squats Rest 30 Seconds 250 m row sprint Rest 3 min Raise your hand if you LOVE the new…
2018 02 06
4 Rounds 1 minute to complete 20/14 Calorie Row REST 1 MIN 1 minute to complete 15 burpee box jump overs (24"/20") REST 1 MIN 1 minute to complete 20 ALT DB PS (50#/35#) REST 1 MIN 55+ RX 4 Rounds 1 minute to complete 16/11 Calorie Row REST 1…
2018 02 05
Shakes… My saving grace when short on time. We all have those days where we are running short on time and cannot spend time on prepping or just straight up don’t want to prep. On those days, shakes have been my saving grace. Super-fast and super simple. Based on your…
2018 02 05
AMRAP 15 MIN 30 Double unders 20 Wall Balls (20#/14#) 10 CTB Pull ups 55+ RX AMRAP 12 MIN 30 Double unders 20 wall balls (14#/10#) 10 pull ups ENDURANCE CLASS 6 Sets Sprint 200 M jog 100 m Sprint 200 M Jog 100 m Rest 1 min Sunday's are…
2018 02 04
"sometimes gagsters just gotta bang hammers" For time 10 strict pull ups 20 HSPU's 30 OHS (athlete picks weight) 40 jumping lunges 500 m run 60 KB Swings (53#/35#) 70 DL (same bar) 80 arm haulers 90 Sit ups 100 double unders 90 sit ups 80 arm haulers 70 DL…
2018 02 02
Find a 5RM Deadlift ENDURANCE Every 2 minutes for as long as possible 1 round of cindy + 100 m sprint
2018 02 01