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Tabata to Get Warm, then 12 Minutes

  • January 7, 2019

Tabata KBS & Sit-ups

8 Rounds, alternating between kettlebell swings and sit-ups:
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice

12 Minute AMRAP
15 Toes-to-Bar
20 Sumo Deadlift High Pull (75/55)
25 Jumping Squats

Squat Cleans & a Two Round Friday

  • January 4, 2019

Squat Clean
3-3-2-2-1-1
*Up to 95% of 1-rep

2 Rounds for Time:
400 Meter Run
15 Power Cleans (75/55)
20 Wall Ball Shots (20/14)
25 Double Unders

Bar Muscle-Ups While Climbing a Mountain

  • January 3, 2019

15 Minutes of Bar Muscle-Up Practice

3 Rounds for Time:
3 Bar Muscle-Ups
20 Mountain Climbers
20 Box Jumps
*Sub BMUs with 5 Jumping pull-ups + 5 Push-ups

Happy New Year!

  • January 1, 2019

10:30am Class Only

“Jackie”
For time:
1000 Meter Row
50 Thruster (45/35)
30 Pull-ups

Last Workout of the Year!

  • December 31, 2018

Deadlift
5×3
*Up to 80% of 1 Rep

4 Rounds for Time:
50 Double Unders
40 Kettlebell Swings (50/35)
30 Sit-ups
20 Box Jumps (24/20)

Saturday 12/29

  • December 29, 2018

Endurance WOD (7:45am)
For Time:
27-21–15-9
Calorie Row
Burpees
Push Press (75/55)

Community WOD (10:00am)
For Time:
21-15-9
Calorie Row
Burpees
Push Press
* Push Press Weight is Athlete’s Choice

Squat Snatch & a Fun Friday Chipper

  • December 28, 2018

Squat Snatch
5-4-3-2-1
*As heavy as possible

Chipper For Time:
100 Double Unders
20 Hang Power Snatch (75/55)
40 Sit-ups
20 Overhead Walking Lunges (45/25)
20 Pull-ups
20 Overhead Walking Lunges (45/25)
40 Sit-ups
20 Hang Power Snatch (75/55)
100 Double Unders

Nice, Long AMRAP

  • December 27, 2018

20 Minute AMRAP:
20 Burpees
20 Kettlebell Swings (50/35)
20 Air Squats
20 Toes-to-Bar
20 Box Jumps (24/20)

Getting Moving Post-Christmas

  • December 26, 2018

Front Squat 
5×5
*Up to 90% of 1RM, build throughout

4 Rounds for Time:
250 Meter Row
20 Sit-ups
20 Wall Balls (20/14)

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