December 4, 2017

Complete this 20 minute AMRAP for time of:

15 Pull Ups

50 Calorie Row

50 Overhead Squats (45/35)

30 Box Jumps (24/20)

Strength wod:  Clean & Jerk  1 rep max

December 2, 2017

Complete for time:  PARTNER WOD DRAW

Complete 5 rounds of:

 30 Wall Balls (20/14) 10'/9'

30 Box Jumps (24/20)

30 KB Swings (55/30)

2 Rope Climbs

400 Meter Run together

 

 

December 1, 2017

Complete 10 rounds for time:

10 Alternating DB Snatches (55/35)

10 Calorie Row

10 Knees to Elbows

10 HR Push Ups

November 25, 2017

Saturday Pick your own PARTNER wod:

WOD #1:  9:00 AMRAP

300 Meter Row

20 Wall Ball Sit ups (20/14)

10 Power Cleans (135/95

2:00 REST

WOD #2:  9:00 AMRAP Relay:

30 Meter Sprint

10 Burpees

30 Meter Walking Lunges

 

November 24, 2017

We OPEN at 8am

Class times 8:45am, 12:10pm.& 4pm

HERO WOD:  "BRUCK"

Complete 4 rounds for time of:

400 Meter Run

24 Back Squats (185/125)

24 Push Jerks (135/95