Monday May 26th
Monday
9:00 Class Only
Murph:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Monday
9:00 Class Only
Murph:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday April 4th
Friday
A. For Time:
21-15-9
Burpees
Pull ups
Box Jump Overs (24/20)
Friday
A. For Time:
21-15-9
Burpees
Pull ups
Box Jump Overs (24/20)
Thursday April 3rd
Thursday
Partner wod
A. For Time:
400m Team Run
40 Deadlifts (275/185) or 75-85%
200m Team Run
150 Double Unders
200 Meter Team Run
40 Alt Dumbbell Hang Snatch (50/35)
400 Meter Team Run
Thursday
Partner wod
A. For Time:
400m Team Run
40 Deadlifts (275/185) or 75-85%
200m Team Run
150 Double Unders
200 Meter Team Run
40 Alt Dumbbell Hang Snatch (50/35)
400 Meter Team Run
Wednesday April 2nd
Wednesday
A. Emom 7
2 Power Snatch @ add weight each round starting at 65%
B. 12 Rounds For time
5 Kettlebell Swings (70/55)
3 Bar Muscle ups
1 wall walk
Wednesday
A. Emom 7
2 Power Snatch @ add weight each round starting at 65%
B. 12 Rounds For time
5 Kettlebell Swings (70/55)
3 Bar Muscle ups
1 wall walk
Tuesday April 1st
Tuesday
A. 5 Rounds for Time:
400 meter run
20 wallballs @20/14
20 Push Ups
Tuesday
A. 5 Rounds for Time:
400 meter run
20 wallballs @20/14
20 Push Ups
Thursday March 6th
Thursday
A. Partner Wod:
As Many Rounds as Possible In 20 Minutes:
800 Meter Run
20 Toes To Bar
20 Kettle Bell Swings (53,35)
20 Push Ups
Thursday
A. Partner Wod:
As Many Rounds as Possible In 20 Minutes:
800 Meter Run
20 Toes To Bar
20 Kettle Bell Swings (53,35)
20 Push Ups
Wednesday March 5th
Wednesday
A. For Time.
21-18-15-12-9-6-3
Power Snatch (95,65)
Between each set perform 2 Wall Walks
Wednesday
A. For Time.
21-18-15-12-9-6-3
Power Snatch (95,65)
*Between each set perform 2 Wall Walks*
Tuesday March 4th
Tuesday
A. Happy Mardi Gras 💚💛💜
B. Closed.
Tuesday
A. Happy Mardi Gras 💚💛💜
B. Closed.
Monday March 3rd
Monday
A. Class Times: 9 & 12 ONLY
B. Three Rounds for Time:
1000/800 Meter Row or Ski
20 Power Cleans (135,95)
50 Double Unders
Monday
A. Class Times: 9 & 12 ONLY
B. Three Rounds for Time:
1000/800 Meter Row or Ski
20 Power Cleans (135,95)
50 Double Unders
Friday january 24th
Friday
A. 6 Sets of 4 Back Squat
@60%
@70%
@75%
@80%
@75%
@65%
B. For Time:
Buy in: 75 Ab Mat Sit Ups
Straight into:
10-20-30
Single Db Thrusters (50,35)
Burpees
Friday
A. 6 Sets of 4 Back Squat
@60%
@70%
@75%
@80%
@75%
@65%
B. For Time:
Buy in: 75 Ab Mat Sit Ups
Straight into:
10-20-30
Single Db Thrusters (50,35)
Burpees
Thursday January 23rd
Thursday
A. Partner Work Out
4 Rounds for Time
1000 Meter Row or Ski
20 Hang Cleans (135,95)
20 Deadlifts
20 Box Jump Overs (20” for both)
Thursday
A. Partner Work Out
4 Rounds for Time
1000 Meter Row or Ski
20 Hang Cleans (135,95)
20 Deadlifts
20 Box Jump Overs (20” for both)
Wednesday January 22nd
Wednesday
CLOSED FOR WEATHER CONDITIONS
Wednesday
CLOSED FOR WEATHER CONDITIONS
Tuesday January 21st
Tuesday
CLOSED FOR WEATHER CONDITIONS
Tuesday
CLOSED FOR WEATHER CONDITIONS