October 8, 2019

On a running clock:

0-10 minutes:

A) 9-6-3

front squat 185/135 (no rack)

bar muscle up

score time to complete Rest until clock hits 10:00

B) 10-20 minutes:

21-15-9

power snatch 95/65

double under (2x)

Score time to complete Rest until clock hits 20:00

C) 20-30 minutes

1500m row or 3750m bike

max burpee in remaining time

score total burpees

if part a and b is completed before the end of the 10 minute window remaining time is rest

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September 30, 2019

There will be no morning classes tomorrow.   We ran into a few issues and won’t be able to open till the afternoon.    First class is at 3:30pm.   

A) EMOM for 10 Minutes 

Deadlift + Hang Clean + Front Squat

Score total weight lifted

B) Complete the following for time:

40 Push-ups

40 Box jump overs 24/20

30 Push-ups

30 box jump overs 

20 Push-ups

20 box jump overs

10 Push-ups

10 box jump overs

Score total time 

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September 27, 2019

This will be the final workout in this building. It’s been home for so long but it’s time to move on.

5 Rounds

12 Burpee Over Bar

36 Double Under

6 Overhead Squat 185/135

rest 3 minutes between rounds

OHS shoud be heavy. try and make it as heavy as you think you can do for 5 reps in a row. If you are unable to ohs “heavy” then do front squats instead. Try to go as fast as possible

record total time including rest

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