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

November 23, 2017

Class times 5am and 7am ONLY

Pick your own partner wod: Men vs. Ladies

Buy in:  800 Meter Run

Complete 4 rounds of

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

50M/ 40L  Cal. Row

25 Jump Boxes (24/20)

25 KB Swings (55/35)

Buy out:  800 Meter run

*Run together

 

November 22, 2017

30 Calorie Assault Bike

20 Toes to Bar

10 Deadlifts (225/155)

5 Burbee bar jump overs