November 10, 2017

If you are able / interested in helping lay rubber matting (70 lbs.) at the new gym, I could use your help this Saturday from 8am till 2pm and Sunday from 8am till 2pm.  Even if you have 1 hour, it will help.

Complete 3 rounds for time of:

20 Jump Boxes (24/20)

20 Wall Balls 10' (20/14)

20 Burpees

500 Meter Row

Strength wod:  Back Squat  85%  3X3

November 8, 2017

Split Jerk 1 - 1 - 1 - 1 - 1 - 1 - 1

For time:  Assault Bike 50 Calories

November 7, 2017

Complete 5 Rounds for time of:

15 Back Squats (95/65)

15 Handstand Push Ups

20 HR Push Ups

20 Knees to Eilbows

25 Calorie Row

Strength wod:  Deadlift 75%  5X4

 

 

November 6, 2017

Complete for time:

20 Pull Ups

10 Overhead Squats (115/75)

5 Muscle Ups

19 Pull Ups

9 Overhead Squats

4 Muscle Ups

18 Pull Ups

8 Overhead Squats

3 Muscle Ups

17 Pull Ups

7 Overhead Squats

2 Muscle Ups

16 Pull Ups

6 Overhead Squats

1 Muscle Ups

*sub for muscle ups: 3 x Burpees + Dips

 

November 4, 2017

Pick your partner Saturday:

Buy In:  2000 Meter Row

Then Complete 4 rounds of: 

30 Wall Balls 10'/9' (20/14)

30 KB Swings (55/35)

30 Box Jumps (24/20")

30 Push Ups

Buy Out: 1000 Meter Row