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Friday 12/2/16

For Time 3 Rounds 7 Thrusters75/55 7 Pullups 7 Burpees 7 Thrusters 7 pullups 7 burps 7 thrusters 7 pullups 7 burpees ROW 50/40 Calories YES You do the 777 three times then the 50/40 calories. Then you Repeat that … Continued

Thursday 12/1/16

A. For Time 50-40-30-20-10 KBS 53/35 Sit ups B. 5 Sets 3 Overhead Squats with 2s pause at bottom position 30s couch Stretch Per leg 6 Glute Ham Raises

Tuesday 11/29/16

A. 3 Rounds for Time —20 minute Cap 45 calorie Row or 600m Run 30 burpees 15 ghd situps B. 5 sets 2 Push Presses +2 Push Jerks at 65% of clean and jerk +5-15lbs C. Max strict hspu rest … Continued

Monday 11/28/16

A. 15 minute AMRAP 30 Double Unders—scale wth 60 single under 15 Power Cleans 135/95 30 Double Unders 15 Toes to Bar–Scale with Hanging Knee Raises B. E3mom 15 minutes 5 Front Squats at 80%+15 lbs 2-5 Ring Muscle UP … Continued

Wednesday 11/23/16

We have classes at 6 am 7am 9am and 12pm with open gym from 10-12! Earn Your TURKEY–with a partner! 200m Run together 100 Second Plank Hold 200m run 100 Kettlebell swings 53/35 lbs 200m run 100 Goblet Squats 53/35 … Continued

Tuesday 11/22/16

GOOD BYE GRAHAM 🙁 . . Congrats Graham to getting a New job! We will miss you, but here is a workout full of all your favorite things! A. 10-9-8-7-6-5-4-3-2-1 10 minute EMOM 1st- minute 10 back squats 2nd–9 3rd-8 … Continued

Monday 11/21/16

A. “Jerry” For Time 1 Mile Run 2k Row 1 mile Run B. 3 Sets 10 Neutral Grip Bench Press 10 Bent Over Rows 60s Plank . . . Extra work to Be performed at Open Gym 5×1 Clean and … Continued

Friday 11/18/16

A. RX Version 4 minute AMRAP Fran 21-15-9 Thrusters 95/65 Pullups rest 4 minutes 4 minute AMRAP Diane 21-15-9 Deadlifts 225/155 rest 4 minutes 4 minute AMRAP clean and Jerks 135/95 . . . Alternate Version 4 minute AMRAP 21-15-9 … Continued

Wednesday 11/16/17

A. 5 Sets 2 push Press+2 Split jerks at 65% 1rm clean and jerk B. For Time 20/15 Calorie bike or row 20 Burpees 20 kBS 70/53 20 Burpees 20/15 Calorie bike or row 10 minute time cap—Challenge yourself. Go … Continued

Tuesday 11/15/16

A. 3 Sets 10 Dumbbell Push Presses 8-12 Unbroken Pull Ups 30-60s Handstand Hold B. Every 3 Minutes for 24 Minutes Alternate 1st 3 minutes: Row 300/250m 2nd 3 minutes: 30 sit ups or 15 GHD Sit ups +12 KB … Continued

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