Oct 23 2017

October 23, 2017

Published by under Workout of the Day (WOD)

Monday 171023

“The Duathlon Mile” by DB

For Time:
-400m Run or Row
REST 1 min
-200m Run or Row
REST 1 min
-400m Row or Run
REST 1 min
-200m Row or Run
REST 1 min
-400m Run or Row Last one Athletes Choice
**Athletes will either start with Run (Green group) or with Row (Blue group)**
REST 1 min
**Then straight to
For Time:
-9 Over Bar Burpees
-9 C2B Pull-Ups RX+ 9 Bar MUs
-9 Push Press 95/65 RX+ 115/75 MRX 75/55
-9 Burpee C2B RX+ 9 Burpee Bar MUs
-9 Push Press
-15 Over Bar Burpees
-15 Pull-Ups RX+ 15 C2B Pull-Ups
-15 Push Press
-15 Burpee Pull-Ups RX+ 15 Burpee C2B
-15 Push Press

Post total time minus five minute(rest) to responses.

DSC_0160

Royce and Cindi’s 3rd Annual Halloween Bash is set for Saturday, October 28th at 7pm! They will be providing drinks and food and the amazing bartenders from Georges will be there to serve up some fun cocktails, please remember to tip them! Costumes are  Mandatory! Hope to see you all there!!!
*Music will be provided by DJ Blocker featuring Riff Raff!

10 responses so far

Oct 22 2017

October 22, 2017

Published by under Workout of the Day (WOD)

Sunday 171022

Rest day

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2 responses so far

Oct 21 2017

October 21, 2017

Published by under Workout of the Day (WOD)

Saturday 171021

1min AMRAP:
-Max Reps Power Clean & S20 135/95 RX+ 165/115 MRX 95/65
Rest 3min
2min AMRAP:
-15/13 Calorie Row or A Bike
-Max Reps Hang Squat Clean & S20/Thruster
Rest 3min
3min AMRAP:
-15 Reps Clean & S20
-Max Calorie Row or A Bike

Post results for each AMRAP and total reps to responses.

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13 responses so far

Oct 20 2017

October 20, 2017

Published by under Workout of the Day (WOD)

Friday 171020

For Time:
-21 Hang Snatch 95/65 MRX 75/55
-9 Bar Facing Burpees
-1 Rope Climb 15′ MRX 10′
-42 Military Anchored Sit-ups or 21 GHD
-2 Rope Climbs 15′ MRX 10′
-15 Hang Snatch 95/65 MRX 75/55
-7 Bar Facing Burpees
-3 Rope Climbs 15′ MRX 10′
-30 Military Anchored Sit-ups or 15 GHD
-2 Rope Climbs 15′ MRX 10′
-9 Hang Snatch 95/65 MRX 75/55
-5 Bar Facing Burpees
-1 Rope Climb 15′ MRX 10′
-18 Military Anchored Sit-ups or 9 GHD

Post time to responses.

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Royce and Cindi’s 3rd Annual Halloween Bash is set for Saturday, October 28th at 7pm! They will be providing drinks and food and the amazing bartenders from Georges will be there to serve up some fun cocktails, please remember to tip them! Costumes are  Mandatory! Hope to see you all there!!!
*Music will be provided by DJ Blocker featuring Riff Raff!

21 responses so far

Oct 19 2017

October 19, 2017

Published by under Workout of the Day (WOD)

Thursday 171019

“Double Under Daze” by DB

2min AMRAP:
-10 OHS 115/75 RX+ 135/95 MRX 95/65
– Max Double-unders
Rest 2min
2min AMRAP:
-12 Front Squats
– Max Double-unders
Rest 2min
2min AMRAP:
-14 Back Squats
– Max Double-unders

Post results for each AMRAP and total reps to responses.

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16 responses so far

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