Thursday 11-9-17
Deadlift 15 minutes to build to a heavy 3 ____ “Peg Leg” 5 Rounds 7 Deadlifts (225/155#) 20s Assault Bike Sprint (for max cals) Rest 1 min between rounds. Score is total assault bike cals.
Wednesday 11-8-17
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone
Tuesday 11-7-17
“Criss Cross” AMRAP 15 30 Double-Unders 15 Power Cleans (115/80#) 30 Double-Unders 15 Toes to Bar
Monday 11-6-17
“Hopped Up” AMRAP 7 Ascending Ladder: 3 Thrusters (95/65#), 3 Bar Over Burpees 6 Thrusters (95/65#), 6 Bar Over Burpees 9 Thrusters (95/65), 9 Bar Over Burpees 12 Thrusters (95/65), 12 Bar Over Burpees… Continue…
Friday 11-3-17
“Saved By the Bell” 5 RFT 21 Air Squats 12/9 Cal Assault Bike or Row 9 Dumbbell Power Snatches (50/35#)
Thursday 11-2-17
“Slot Machine” In teams of 3: AMRAP 7: Back Squats First 50 repetitions – 135/95# Second 50 repetitions – 185/135# Time remaining, Max reps – 225/155# Rest 3:00 AMRAP 7: Bench Press First 50 repetitions…