6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 R/L THRUSTER B. 8 MIN. -15 SEC. ON/OFF 1-HAND SWINGRead more

Fitness: A.) BS – 3×10 Super Set w/3 strict Pull ups B.) 5-4-3-2-1 DB or KB Snatch each arm 1-2-3-4-5 GI Jane Performance: A.) BS – 3×10 @65% Super set w/ 3 strict PU’s B.) 5-4-3-2-1 Power Snatch (115/85) 1-2-3-4-5 GI Jane Competitor: A.) BS – 3×10 @ 65% Super set w/ 3 strict C2B B.) 5-4-3-2-1 Power Snatch (155/105) 1-2-3-4-5 Muscle Up C.) Before class if possible TNG Squat Snatch – 3 rep Work to a max   2 misses @ the same weight you are done. Take some   weight off and hit a drop set with 3 perfect reps  Read more

Fitness: A.) Double KB push press – 5×5 B.) 4 rounds 4 min to complete 2 laps run 15 HR push-ups 15 Box step ups (24/20) ***rest remainder if finish early***   1 min rest after 4 min round Performance: A.) BN push press – 5×5 try to add weight each set B.) 4 rounds 4 min to complete 2 laps run 15 HR push-ups 15 Box jump overs (24/20) ***rest remainder if finish early*** 1 min rest after 4 min round Competitor” A.) Behind neck push press – Heavy 5 ** Stop just before failure. – should have 4-6 warm up 3/5 reps B.) 4 rounds 4 min to complete 400 m run 15 ring dips 15 Box jump overs (24/20) ***rest remainder if finish early*** 1 min rest after 4 min round   Results to Comments!  Read more

Fitness: A.) Make up lift (You know the drill) B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 reps 1 KB thruster Max rep pull-ups 2.) 2 rounds of Cindy Max rep KB swing 3.) 20 burpees Max rep goblet squat 4.) 50 air squats Max rep 1 KB push press 5.) 40 sit-ups Max rep DB snatch( Or KB snatch if you are proficient) Performance: A.) Make up lift B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 thruster (95/65) Max rep pull-ups 2.) 2 rounds of Cindy Max rep CJ (95/65) 3.) 20 burpees Max rep OHS (95/65) 4.) 50 air squats Max rep jerks (95/65) 5.) 25 T2B Max rep hang power snatch (95/65) Competitor: A.) Make up lift B.) 2 min AMRAP’s with 2 min rest in between 1.) 250 m row 10 thruster (135/95/) Max rep...Read more

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 10 PUSH-UPS/RING DIPS B. 6 RDS PARTNER WOD – 250M ROW – DBL KB RACK HOLDS PARTNERS DOES RACK HOLDS WHILE OTHER PARTNER ROWS, SWITCHRead more