September 7, 2018

Complete 3 rounds for time of:

1000 Meter Row

20 Calorie Assault Bike

50 Jump Boxes (24/20)

September 6, 2018

Complete for time:

10 Thrusters (95/65)

10 Over the bar Burpees

15 Thrusters

15 Over the bar Burpees

20 Thruster

20 Over the bar Burpees

1000 Meter Row

September 5, 2018

"NATE"

20:00 AMRAP:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/45)

or

Non-RX

6 Pull Ups

18 Bench Dips

12 Shoulder Presses @ 50% max

8 KB Swings (70/45)

 

September 4, 2018

Complete 3 rounds for time of:

25 DB Push Jerks (45/30)

50 DBL Unders

25 Weighted Step Ups 24'/20' (45/30)

50 DBL Unders

September 3, 2018

Happy Labor Day

Class time:  9am sharp

Rules:  8:50am

3 person teams (pick your own team)

WOD:  will be posted at the gym

Reminder:  All guest $10