Monthly Archives: October 2016

11-1

-Buy in(3 rounds)

5-wall squats

20-jumping jacks
-skill/strength(10 min. Emom)

1st-6-pull-ups or 3-muscle ups

2nd-(10-15)push-ups
-W.O.D.

(5 min.)

150m-ski erg

Bike

*rotate ever 150m on the erg*

(5 min.)

10-bent over rows with kettlebell (5L+5R)

30-mountain climbers 

(5 min.)

Jumping rope

*rest 1 min. After each 5 min. AMRAP *
-cash out

1-1 min. Sprint

Roll/stretch

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10-31

-buy in(3 rounds)

10-swings

10-goblet squats

10-up downs
-skill/strength(6 min. Emom)

1-snatch + 2-OHS
-W.O.D.(14 min. AMRAP)

5-box jumps 24/20

10-ground to overhead 95/65(Rx+=135/95)

20-wall balls(20/14)

40-sit-ups
-cash out

1 min.-bar hang

Roll/stretch


10-31

Happy Halloween!!!

*No 6:30 p.m. Class*


No 6:30 p.m. Class on Monday the 31st

Happy Halloween!!!!!


10-28

-buy in

5-1 bear complex
-W.O.D.(“Hammer”)

5 Rounds For Time

5 Power Clean (135 lbs/95 lbs)

10 Front Squat (135 lbs/95 lbs)

5 Jerk (135 lbs/95 lbs)/STO

20 Pull-Ups

90 Seconds Rest
-cash out

Roll/stretch


10-27

-buy in(2 rounds)

10 m- bear crawl

10 m-inch worm

10 m-lunge
-W.O.D.(20 min.)

100-double unders(300 singles)

30-slam balls 20/10

15-T2B
-cash out 

2-30 sec. sprints

Roll/stretch


10-26

-buy in(2 rounds)

10-overhead squats (PVC)

20-sit-ups

30-jumping jacks
-skill/strength

600m- farmers carry 53/35
-W.O.D. (4 rounds)

400m-run

50-air squats
-cash out

3-arm bars each side

Roll/stretch