RX L1 L2 5 minute amrap of: Burpee C2B 4 minute amrap of: Wall Balls, 20/14 3 minute amrap of: Calories on Assault Bike 2 minute amrap of: Wall Balls 1 minute amrap of: Burpee C2B **there is no rest between amraps 5 minute amrap of: Burpee pull ups 4 minute amrap of: Wall Balls,
9:00 a.m. Community WOD RX L1 L2 Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (135/95) 100 Toes to Bar 100 Push Jerks (135/95) 100 Lateral Barbell Burpees 100 Calorie Row Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (115/75) 100 Toes to Bar 100
Accessory and Balance Work 3 rounds: Turkish get ups-5 each arm :60 second plank RX L1 L2 Build to a set of 3 Heavy Pause Front Squats *2 Second pause at the bottom 3 x AMRAP 2 20 V-UPS + 20 Arch Ups Time remaining max Front Squats (155/105) Rest 1 Minute Between Rounds Build
Accessory and Balance Work 3 rounds: Ring rows/strict pull-ups-5 Pike hspu-5 Single arm db press-8 RX L1 L2 5 RFT: 21 Calorie Row 15 C2B Pull ups 9 Dumbbell Clusters, 50/35 5 RFT: 21 Calorie Row 15 Pull ups\Ring Rows 9 Dumbbell Clusters, 35/20 5 RFT: 21 Calorie Row 15 Ring Rows 9 Dumbbell Clusters,
Accessory and Balance Work 3 rounds: Pike-ups-15 Barbell row-10 HS kick up to wall, hold for 10-15 seconds – 3 RX L1 L2 Back Squat 3×10 On the Minute x 20: Minute 1 – 15 Hand-Release Pushups Minute 2 – 15/12 Calorie Row Minute 3 – 15 Medball Squat Cleans (20/14) Minute 4 – 50
Accessory and Balance Work 3 rounds: Box walks-5 Box dips/ring dips-10 Kneeling upside down KB press-10 RX L1 L2 40 Calorie Bike 30 Box Jumps (24/20) 20 Toes to Bar 10 Power Cleans (185/135) 20 Toes to Bar 30 Box Jumps (24/20) 40 Calorie Bike 40 Calorie Row 30 Box Jumps\Steps (24/20) 20 Toes to
Accessory and Balance Work 3 rounds: Barbell Rows – 8 Single Arm DB Strict Press -5\arm Single Leg KB DL -6\leg RX L1 L2 “Tomahawk” 21 – 15 – 9: Calorie Row Thrusters (95/65) Compare to your results from 11/19/2016 “Tomahawk” 21 – 15 – 9: Calorie Row Thrusters (75/45) Compare to your results from
RX L1 L2 On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes 11-15 – 3 Deadlifts Followed By 400m Run 40x Bodyweight Squats 30x Sit Ups 20x Push Ups 10x Pull Ups On the Minute x 15 Minutes 1-5 – 7 Deadlifts Minutes 6-10 – 5 Deadlifts Minutes
9:00 a.m. Community WOD RX L1 L2 Teams of 3 Run 1 Mile 21 Kettlebell Swings, 21 Kettlebell Front Squats (70\53) Run 800 Meters 15 Kettlebell Swings, 15 Kettlebell Front Squats (70\53) Run 400 Meters 9 Kettlebell Swings, 9 Kettlebell Front Squats (70\53) Teams of 3 Run 1 Mile 21 Kettlebell Swings, 21 Kettlebell Front
RX L1 L2 55 Barbell Burpees 34 Overhead Squats (95/65) 21 Ring Muscle-Ups 55 Barbell Burpees 34 Overhead Squats (75/55) 21 Pull Ups\Ring Dips 55 Barbell Burpees 34 Overhead Squats (Coaches Choice) 21 Ring Rows\Ring Dips You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling