FITNESS For Time: 600m Run 50 Box Jump Overs 50 Handstand Push Ups 50 Wall Balls 800m Row PERFORMANCE Tall Snatch 3×3 Power Snatch + Snatch 6×1@75% Overhead Squat Build to a 10RM Hang Snatch Pull (Below Knee) 5×3@90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat 2-2-2-2-2-2 Increasing For Time: 50 Jumping Lunges 50 Box Jump Overs 50 Kettlebell Swings 24/16 50 Front Squats 45/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Push Jerk 3-3-3-3-3 Increasing Strict Pull Ups 3×5 Complete 6 rounds for time of: 15 Wall Balls 6 Power Cleans 45/30 12 Box Jump Overs PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat Find a 3RM Complete 8 rounds for time of: 6 Sumo Deadlift High Pull 42.5/30 9 Box Jump Overs (Facing) 12 Wall Balls PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift 5×5 Across For Time: 50 Walking Lunges 50 Butterfly Sit Ups 40 Dumbbell Snatch 20/12.5 40 Push Ups 30 Box Jump Overs 30 Hang Power Clean 50/35 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat 3×5 Overhead Squat 3×5 Complete 2 rounds for time of: 200m Farmers Carry 20/12.5 20 Dumbbell Snatch 20/12.5 20 Box Jump Overs PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Every 90secs for 8 sets of: 5 Strict Press + 8 Inverted Rows Complete as many rounds as possible in 14 minutes of: 10 Box Jump Overs 8 Toes to Bar 6 Thrusters 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGComplete: 7 minute AMRAP of: (Indian File) 20 Double Unders 5 Power Cleans 70/50 5 Box Jump Overs Rest 2 minutes 7 minute AMRAP of: (Alternate movements) 30 Double Unders 8 Power Cleans 70/50 8 Box Jump Overs Post score to comments.
CONTINUE READINGFor Time: 120 Box Jump Overs 800m Run 80 Dumbbell Snatch 30/20 400m Run 40 Box Jump Overs 200m Run Max 10 reps each. Post scores to comments.
CONTINUE READINGHoliday Hours 2017 – Members Only Thursday 28th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Friday 29th – Open Gym: 5am to 8am and 4:30pm to 6:30pm Saturday 30th – Partner WOD: 7am Sunday 31st – Closed Monday 1st – Closed Tuesday 2nd – Normal Hours FITNESS AND PERFORMANCE Push Press 3-3-3-3-3 […]
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