Friday, 8-16-19
15 min AMRAP
100 D/U 3:1
80 Sit up
60 Box Jump Overs 24″/20″
40 T2B
20 Devil Press 50/35
Skill Work (HSPU, HS Walk, Rope, D/U…)
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Friday, 9-27-13
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Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch AMRAP in 6 mins. 12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55 9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1…
Saturday, 1-18-20
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1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
Saturday 8-29-15
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Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14
Saturday, 7-22-17
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Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups
Friday, 12-1-17
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Christmas Party is Dec 16th. please sign up at the front desk. 10 Min EMOM: Even-12 KBS 70/53 ODD-12 Hollow Rocks + 5 Supermans 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatches (145/100)…
Saturday, 7/2/11
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MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. – For time : 50 – Walking Lunges 40 – Box Jumps 24/20 30 – K2E 200m Run 10 Pull-ups (IN BETWEEN EACH EXERCISE 5 BACK SQUATS) 80% OF 1 RMEP MAX