November 2018

Tuesday 181120

“Nikoleta” by DB
3min AMRAP:
– RUN or ROW 400m
-Max Reps Ring Muscle-Ups MRX Max Ring Dips
Rest 30sec
3min AMRAP:
– ROW or RUN 400m (opposite of last)
-Max Reps Bar Muscle-Ups MRX Max Bar Dips
Rest 1min
2min AMRAP:
– RUN or ROW 200m
-Max Reps C2B Pull-Ups
Rest 1:30sec
2min AMRAP:
– ROW or RUN 200m (opposite of last)
-Max Reps Pull-Ups
Rest 2min
4min AMRAP:
– RUN 200m & ROW 200m
-Max Reps Burpee Pull-Ups

Post rounds and reps for each and total for all to comments.

Thanksgiving Schedule is as follows:

Wednesday, November 21st:  6:30pm class is canceled

Thursday, November 22nd (Thanksgiving Day):  Closed

Friday, November 23rd: 8:00am and 9:30am classes offered, all other classes are canceled.

Monday 181119

21-15-9-6-3 Reps For Time of:
-Sumo-Deads 185/125 RX+225/155 MRX 135/95
-HSPU RX+ Strict MRX 2/4″ Rise
-WallBalls 20/14 10/9’+11/10 MRX 20/10 9′
-WallBall Sit-Ups RX+ GHD WallBall Sit-Ups

Post time to comments.

Thanksgiving Schedule is as follows:

Wednesday, November 21st:  6:30pm class is canceled

Thursday, November 22nd (Thanksgiving Day):  Closed

Friday, November 23rd: 8:00am and 9:30am classes offered, all other classes are canceled.

Sunday 181118

Rest day

Saturday 181117

Friday 181116

6min AMRAP:
-3 Power Cleans 135/95 RX+ 185/125 MRX 95/65
-2 Hang Power Cleans
-1 Hang Squat Clean
-6 Pull-Ups RX+ C2B
REST 3min
4min AMRAP:
-2 Power Cleans
-1 Hang Squat Clean
-4 T2B
*Can use Sand Bag Cleans 80/50 or 65/35 for all Cleans*

Post rounds and reps to comments.