FEBRUARY 1, 2022

Complete the following for time: 3 rounds of: 21 deadlift 95/65 21 pullup —————— 2000m bike erg or 1000m row/ski —————— 3 rounds of: 15 front squat 95/65 15 push-up —————— 2000m bike erg or 1000m row/ski —————— 3 rounds of: 9 push press 95/65 9 strict pullup Score total time

JANUARY 31, 2022

A) Every 3:00 for 12:00 (4 sets) Complete 8 Back squats Use same weight for all 4 sets. B) Open workout 21.1 Complete the following for time with a 15 minute time cap: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall […]

JANUARY 28, 2022

EMOM for 40 minutes of: Minute 1: 15/12 calories Minute 2: 10 toes to bar Minute 3: 12/9 calories Minute 4: 5 power clean and jerk 135/95 Score total rounds completed

JANUARY 27, 2022

5:45 and 7am only today A) AMRAP in 5 minutes of: 30/21 calorie 20 box over 24/20 max push press 95/65 in remaining time record total push press rest 3 minutes B) AMRAP in 5 minutes of: 30 push press 95/65 20 box over 24/20 max calorie in remaining time score total calories rest 3 […]

JANUARY 26, 2022

5:45 and 7am only this Thursday “Complete the following for time 30 Back Rack Lunges 155/105 10 Bar Muscle up 20 Front Rack Lunges 155/105 20 Chest to Bar Pullup 10 Overhead Lunges 155/105 30 Pullup”

JANUARY 25, 2022

This Thursday we will only have classes at 5:45 and 7am Complete the following for time: 40 Double Under 20 Wallball 20/14 10 Power Snatch 95/65 80 Double Under 40 Wallball 20 Power Snatch 120 Double Under 60 Wallball 30 Power Snatch record total time

JANUARY 24, 2022

For time: 100/70 calorie ski 100/70 calorie row 100/70 calorie bike *perform 5 burpees every 2 minutes. workout starts with burpees

JANUARY 22, 2022

3 Rounds for max reps of: Wallball 20/14 Burpee DB Push Press 50/35 Box Jump 24/20 Double Under 1 minute at each station for max reps. :30 rest between each movement Score total reps”

JANUARY 21, 2022

A) EMOM for 20 minutes ODD: 5 strict press EVEN: 15 push-up Score weight used on strict press. Racks may be used B) “Acid Bath” 500m ski erg 500m row erg 1000m bike erg Score total time

JANUARY 20, 2022

AMRAP in 20 minutes of: 4 deadlift 225/155 5 burpee pullup 6 kb swing 53/35 7 box jump 24/20 Score rounds + reps