1. Team Tuesday With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row after every round. B. 12-9-6 Burpee Facing Box Jump Overs, 24/20 50 double unders after every round C. 9-6-3 Burpee Facing Box Jump Overs, 24/20 40 air squats after every round Athlete 1 completes all of “A” (the […]

1.)  3 rounds for time: 500 m row 12 thrusters 65/95 21 med ball sit-ups 15/20 2.)  3 rounds of Max reps chest to bar pull-ups (rest as needed between sets) 3.)  1 rep max front squat Tomorrow starts the first day of our December Challenge- WALL SITS !!!  20 sec hold- – hips must […]

No Class, have a good weekend!

Class at 5:15-6:15- 8:30 a.m. 1. Snatch 5×1 Low Hang squat snatch, climbing in weight. 2. “Amanda” 9-7-5 of: Muscle ups  or 19-14-10 dips Squat Snatch, 135/95 4. 3 RFT: 20 box jumps 24/20 25 T2B 20 1-arm DB Snatch, 55/35 (10/side)

WOD “Feast Gone Bad” 3 rounds for time, 1 minute at each station; row for calories push press 65/95 double unders power cleans 65/95 walking lunge steps with sandbag 40/60 REST! (you’ll be THANKFUL for rest!) Thanksgiving schedule: Thursday 1 class 7 a.m. Friday 5:15, 6:15, & 8:30 a.m. Saturday no class