Tire Flipping – 3 min max effort flip of the tire of your choice. Then… ::30 Minutes:: Complete as many 3 min AMRAPS w/2 min rest after each one. 5 Pull-ups 10 Push-ups 15 Air Squats Work as fast as possible through each 3 min AMRAP Read More
10 min to work up to a heavy Snatch Then.. 5 Rounds of 3 min Intervals (2 min break between intervals) 200m Run 1. Max KB Swings 2. Max Pull-ups 3. Max Wall Ball Shots 4.Max Box Jumps 5.Max burpees Broke Leg Meg Read More
10am Class Only! In Teams of 4: 2 people work at a time With a Pet Rock, 70lb/53lb For Time: 300 Pullups 400m Run, 70/53 400 Pushups 400m Run, 70/53 500 Situps 400m run, 70/53 600 Double Unders 400m Run, 70/53 Read More
10 Min EMOM – AHAP Power Clean Hang Squat Clean Push Press Push Jerk Then: 3 Rounds 30 OH Walk Lunge with 45/25 12 Dead Lift 245/165 12 Ring Dips 30 Lateral Hops over bar Post Loads and times to Comments:Read More
Skill AMRAP 7 minutes 10 Single leg Squats, Alt Legs 25 ft Handstands Walks Then…. 3 Rounds: 15 Power Cleans, 135/95 200m Run 12 C2b Pullups 200m Run 9 Box Jump, 30/24 Ladies Burnout Racer Tanks are Here! Read More
Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run Fudalalalala brought out the old school singlet for Saturday’s lifting meet. He attended Council Rock High School back in the 1800’sRead More
7 min E.M.O.M Snatch grip Deadlift + Hang squat Snatch + Full squat snatch “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. 8 intervals of Alternating Kettlebell Snatches 53/35 8 intervals of Kettlebell Swings 8 intervals of Alternating Box Step-ups w/ KB 8 intervals of Waiter...Read More
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups 10 Pullups 5 OHS 115/75 *You must row 1000m X2 at some point during the workout* The calm before the lifting meet at CFWC. Thank you so much to...Read More
