November 15, 2017

Deadlift 5 - 5 - 5 - 5 - 5

50 Calorie Bike for time

50 Calorie Row for time

November 14, 2017

Hold your PLANK position for 6 minutes.

Each time you drop, perform:

800 Meter Run

30 HR Push Ups

POST FINAL TIME:  30 minute time cap

Strength wod:  Clean & Jerk  75%  5X4

November 13, 2017

We are moving this coming Saturday at 9am.  If you can help, please sign up on the white board.  Trucks and trailers are welcome.  

Complete 42-30-18 reps for time:

Wall Balls (20/14)

GHD Sit Ups / SL Sit Ups

Strength Wod:  Front Squat  1 rep max

November 11, 2017

Pick your partner wod:

Complete 6 rounds for time of:

25 Wall Balls (20/14)

25 Calorie Assault Bike

25 Calorie Row

15 Clean & Jerks (125/90)

 

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