November 22, 2018

HAPPY THANKSGIVING (Classes at 5am and 7am only)

Individual WOD:

"AIR FORCE" plus

November 21, 2018

Complete 5 rounds:

3 Rope Climbs

10 Toes to Bar

21 Walking Lunges with Plate overhead (45/35)

30 Calorie Assault Bike

November 20, 2018

"SHIP"

Complete 9 rounds for time of:

7 Squat Cleans (185/125)

8 Burpee Box Jumps (36/24)

November 19, 2018

Complete 21-18-15-12 reps for time:

Right Arm Hang Snatches (40/25)

Left Arm Hang Snatches (40/25)

Pull Ups

 

November 17, 2018

Partner blind draw @ 8:50am

Wod #1:

12:00 AMRAP:

15 Box Jumps (24/20)

15 DB Burpee Deadlifts (55/35)

15 Double Unders

3:00  REST

Wod #2:

Complete for time

75 Calorie Row

75 Wallballs (20/14) 10'/9'

75 Alternating one Arm DB Hang Snatches (40/25)

75 Calorie Row