Thursday, 11-1-18
Stone Work
4 RFT
50 D/U 2:1
25 T2B
12 Sq. Clean 165/115
*17 min Cap*
Stone Work
4 RFT
50 D/U 2:1
25 T2B
12 Sq. Clean 165/115
*17 min Cap*
The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…
Morning classes are cancelled. Will let you know about afternoon classes as day progresses. Please pass the word. Today is the last day to place your kryptonite order. https: //shop.fancloth.com/11941/344470
EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power…
NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.
Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in