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2000 Meter Row Test & 3RFT

  • November 30, 2018

2000 Meter Row for Time



3 Rounds for Time:
5 Squat Snatch (95/65)
20 Mountain Climbers
30 Box Step Ups

Thursday 11/29

  • November 29, 2018

Tabata Handstand Push-ups
* Score is total reps for all 8 rounds

12 Minute AMRAP
40 Double Unders
30 Push Press (45/35)
20 Sit Ups
3 Wall Walks

Gymnastic Work & A Chipper of 40s

  • November 28, 2018

15 Minutes Bar Muscle Up Practice



For Time:
Run 800 Meters
40 Pull-ups
40 Box Jumps (24/20)
40 Burpees
40 Kettlebell Swings (50/35)
40 Walking Lunges

It’s a Barbell Kinda Tuesday

  • November 27, 2018

Power Cleans
5×3 – Up to 80%

“DT”

5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Front Squat EMOM & 4 Rounds

  • November 26, 2018

10 Minute Front Squat EMOM
4 Front Squats every minute
* Build throughout, up to 75%


4 Rounds for Time

15 Calorie Row
15 Toes to Bar
15 Wall Balls (20/14)

Saturday WOD – 11/24

  • November 24, 2018

Endurance WOD (7:45am)
For Time:
100 Kb Swings (50/35)
50 Box Jumps (24/20)
200 Double Unders
50 Box Jumps
100 Kettlebell Swings

Community WOD (10:00am)
15 Minute AMRAP:
10 Ketllebell Swings (50/35)
10 Box Jumps (24/20)
30 Double Unders/60 Singles

Partner Turkey WOD

  • November 22, 2018

3 Rounds for Time:
400 Meter Partner Run
30 Kettlebell Swings (50/35)
30 Sit-ups
60′ Turkey Walk * 1 partner down, other partner back
30 Push Ups
30 Air Squats
*Other than the run, 1 partner working at a time

Let’s Do It for the Pie

  • November 20, 2018

15 Minute Ring Muscle Up Practice

21-18-15-12-9-6-3

Kettlebell Swings (50/35)
Toes-to-bar
Box Step Ups (24/20)

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