REDEFINE YOURSELF

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WoDs n sTufF

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5 min AMRAP HSPU (STRICT IF POSSIBLE)

WOD

30 SQUAT CLEANS FOR TIME

155/105#

 

MAX DISTANCE ROW IN 2 MIN

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Holiday Schedule

Thursday Gym Closed

Friday normal Schedule

Happy Thanksgiving everybody!

 

POWER SNATCH

Work to 80% of 1RM Snatch. Then 2 drop sets. Drop sets @ 35LB down if your 80% is over 220LB. Drop sets @ 25LB down if your 80% is below 220LB

 

WOD

FIRST COURSE:

30 – 20 – 10 OF:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings (53/35)

10 minute limit

MAIN COURSE:

AMRAP 16:00

In teams of four

Station 1: Power clean 95/65

Station 2: Double-Unders

Station 3: Pull-ups

Station 4: Rest

Switch stations every minute on the minute.

Score in total number of combined reps.

 

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Build to 1rm Front Squat

 

WOD

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65# MAX REPS UNTIL 3 MIN MARK

REST 1MIN

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65#

REST 1MIN

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65#

 

*SCORE IS # OF THRUSTERS

CORE: 100 AB MAT SITUPS FOR TIME

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Handstand Practice 10 min

Strength:

Deadlift 3×2, 2×1

5min AMrap TGU

WOD:

12-9-6-3 reps

Strict Press 75% 1rm

Deadlift 315/205#

Burpees

Sunday Funday

Strength:

Build to Heavy triple thruster

4 rounds for time

100m Farmers Carry AHAP

20 Lunges 135/95

20 Pull ups

 

Team Saturday

“Bullet Proof”

Teams of 2 0r 3

3k row (alternate every 15 pulls)

100 kb swings(alternate every 10) (if the kb touches the ground 10 burpee penalty on the spot)

100 med ball passes(alternate every 10) (if ball hits the ground 10 burpee penalty on the spot)

50 box jump overs (alternate every time)

3k row (alternate every 15 pulls)

UNFIT OR CROSSFIT?

...Look it up

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