20151030

12 min AMRAP

5 du
5 kb swing
5 box jump
5 wall ball

20151029

Deadlift

5-5-5-5-5

Then:
find max box jump height

20151028

16 min AMRAP

10 power clean
10 thruster 75/55
100m run

20151027

"Jennifer"

26 min AMRAP

10 pull-up
15 kb swing 1/1.5pd
20 box jump 24/20

20151026

4 rounds

15 knees to elbows
10 pistols
5 hspu

20151023

500m row

then:

3 rounds

21 lateral bar burpees
15 toes to bar
9 deadlift
150m run

then: 500m row

20151022

12 min AMRAP

12 thruster
35 du

*increase thruster by 10# each round

20151021

1-2-3..7..3-2-1

ring dips
box jumps

20151020

21-15-9

push ups
shoulder to overhead
front rack lunges

20151019

Hang clean
-find max

30 sec to complete clean ladder of 3
x3

heavier weight each bar

20151016

"Brehm"
for time:

10 rope climb 15ft
20 back squat 225/155
30 hspu
40 calorie row

Sub 4 squats and 4 pull ups per 1 rope climb

20151015

400m run
20 lunges
400m run
20 sit-ups
400m run
20 pistols
400m run
20 back ext.
400m run
20 cleans

20151014

5 rounds

250m row
10 burpees
30du/ 90 skips

20151013

Front Squat-
find max

Then: 2000m row for time

20151012

NO CLASS

HAPPY THANKSGIVING!

20151009

Tabata Style
(20 sec work, 10 sec rest for 8 rounds each)

sit-ups
tire hammers
dips
strict press

20151008

"Rene"

7 rounds

400m run
21 walking lunge
15 pull-up
9 burpees

20151006

Bench Press
5-5-5-5-5

partners:
7 min AMRAP

#1-5 bench press
#2- as many jumping squats as possible
Switch

20151006

3 rounds

300 single skips/100 du
20 power clean 95/65
10 overhead sqaut

20151005

10min AMRAP

5 hspu
10 box jump 24/20
5 pull-up
10 kb snatch

20151002

Annie

50-40-30-20-10
double unders
sit ups

20151001

find max power clean

EMOM x5
65%
3 power clean
3 front squat
3 jerk

rest 2 min

EMOM x5
70%
2 power clean
2 front squat
2 jerk

rest 2 min

EMOM x5
75%
1 power clean
1 front squat
1 jerk