Friday – 11/1/19

by | Oct 31, 2019

20.4
Click here for scaling and standards.

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Thursday – 10/31/19

by | Oct 30, 2019

We will close tonight at 6pm for Halloween.

TEAM HALLOWEEN

For Time (with a partner)
75 Lateral Burpee Pumpkin Jumps
50 Pumpkin Balls (Wall Balls 20/14)*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps* (20 in)
75 Pumpkin Squat Cleans*

* 5-burpee penalty (both partners) each time the pumpkin touches the ground

Wednesday – 10/30/19

by | Oct 29, 2019

Skill: Double Unders

Deadlift: 5 sets working towards heavy set of 5

For Time: 15 Min Cap
21-18-15-12-9-6-3
Double unders
Alt. SA DB Hang Clean & Jerks 50,35

Tuesday – 10/29/19

by | Oct 28, 2019

WOD
Back Squat
5 sets working towards heavy set of 5

Muscle Snatch
Building to a Heavy Double

TABATA Row (meters)

TABATA Butterfly Sit-ups

4pm Kettlebell
Double KB
10 reps each 5 rds
Snatch
High pull
Swing

Monday – 10/28/19

by | Oct 27, 2019

A. Tabata burpees

B. For time, with a partner:
2000m row
100 wall balls (20/14)
100 Am. KB swings (53/35)
100 thrusters (75/55)
2000m row