20160531

21-15-9

Row for cal
Thruster 65/95

20160530

5 rounds

7 power snatch
9 burpee box jump

20160527

Brenton

5 rounds

100ft bear crawl
100ft standing broad jump
+ 3 burpees after every 5 broad jumps

20160526

15 min amrap

55 double under
15 chest to bar pull up
5 hang power clean 105/155

20160525

Teams of 2

Row 1500m
42-30-18
Deadlift
Ring dip

* 1 person working at a time

20160524

5 min amrap

Squat clean and jerk 115/165

20160523

NO CLASSES

20160520

NO CLASSES

20160519

Row for max meters in 30 min

-2 or 3 person teams

20160518

Mr. Joshua

5 rounds

400m run
30 GHD sit up
15 deadlift 250/175

20160517

10 min amrap

50 double under
10 back squat 95/135

20160516

2 min of each movement

Air squat
Sit up
Push up
Pull up

Find max push press

20160513

EMOM 8 min

7 hang snatch
* build on each set

3 rounds

300m run
30 air squat
15 sit ups

20160512

Partner wod
* 1 partner working at a time

30 min amrap

5 deadlift 275/185
5 bar facing burpee
15 cal row

20160511

4 rounds

20 overhead squat 115/75
20 box jump 30/24

20160510

10 min to find max clean and jerk

Death by sprints

20160509

21 thruster 95/65
21 pull up
200 m row
30 KB swing
30 med ball clean
200m row
50 sit up
30 wall ball

20160506

Cash in: 1 rope climb

3 rounds
10 sit up
15 back squat 135/95
20 box jump

Cash out: 1 rope climb

20160505

1 rep max bench pres

10 rounds

10 pull up
10 dip

20160504

Partner 25 min amrap

3 hspu
6 deadlifts 225/155
12 wall ball
24 double under

20160503

3 rounds

10 ground to overhead 95/65
200 yard shuttle sprint

20160502

10 min amrap

run 200m
15 T2B
50 DU