"Helen" 3 Rounds 400 m Run 21 KB Swings (53#/35#) 12 pull ups 55+ RX "Helen" 3 Rounds 400 m Run 21 KB Swings (35#/25#) 12 pull ups ENDURANCE CLASS Row 5k for time
2018 03 18
Happy St. Patty's Day!!! We'll be hanging at The Claddagh this afternoon if anyone would like come hang out! Workout 18.4 For time: 21 deadlifts, 225 lb./155lb 21 handstand push-ups 15 deadlifts, 225 lb./155lb 15 handstand push-ups 9 deadlifts, 225 lb./155lb 9 handstand push-ups 21 deadlifts, 315 lb./205lbs 50-ft. handstand…
2018 03 16
Workout 18.4 For time: 21 deadlifts, 225 lb./155lb 21 handstand push-ups 15 deadlifts, 225 lb./155lb 15 handstand push-ups 9 deadlifts, 225 lb./155lb 9 handstand push-ups 21 deadlifts, 315 lb./205lbs 50-ft. handstand walk 15 deadlifts, 315 lb./205lbs 50-ft. handstand walk 9 deadlifts, 315 lb./205lbs 50-ft. handstand walk Time cap: 9 min.…
2018 03 15
Come join us tonight at 5pm to watch the live open announcement of 18.4!! 3 Rounds 20/14 Calorie Row 40 Wall balls (20#/14#) *Sub with 16/11 Cal bike if not enough rowers. 55+ RX 3 Rounds 20/14 Calorie Row 40 Wall balls (14#/10#) *Sub with 16/11 Cal bike if not…
2018 03 14
AMRAP 12 MIN 9 Box Jump Over (24"/20") 7 Strict HSPU's 5 double KB Snatch (53#/35#) *The KB Snatch is performed with one KB in each hand, from the hang position to OH. 55+ RX AMRAP 12 MIN 9 Box Jump Over (24"/20") 7 Kick up to handstands 5 double…
2018 03 13
"HEAVY FRAN" 21-15-9 Thrusters (135#/95#) CTB Pull ups ENDURANCE CLASS Assault Bike 2 Round all the way through (26 minutes total including final 2 minute rest) 2 Rounds (4 minutes) 30 seconds above 90/65 RPMs 30 seconds at 70/50 RPMs 1 minute at 50/35 RPMs REST 2 min 2 Rounds…
2018 03 12
AMRAP 30 MIN Teams of 3 For time Row 100 Cals 300 Air Squats *Must hold DL whole time athletes are working (315#/225#) Bike 200 Cals 300 Burpees *Must hold barbell overhead while team is working (155#/105#) ***1 partner holds BB while other two work at chipping away at the…
2018 03 11
Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes 55+ 2 rounds for time of: 100…
2018 03 09
Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes 55+ 2 rounds for time of: 100…
2018 03 09
Come join us tonight for the live OPEN ANNOUNCEMENT @ 5pm! AMRAP 20 MIN 10 Box Jumps (24"/20") 20 Kipping HSPU 10 Knees to Elbow *must step down on BJ, no rebounding ENDURANCE CLASS AMRAP 18 MIN Run 100 M 10 Burpees 10/7 Cal Bike 10/7 Cal row Run 200…
2018 03 07