30
Mar
Sunday 4-1-18
Happy Easter ?
GYM CLOSED
SATURDAY AND SUNDAY
WOD
Refer A Friend
Invite A Friend To Check Us Out!
29
Mar
Friday 3-30-18
Gym Closed: THIS WEEKEND! March 31st, April 1st
Gym Closed: April 28th and 29th
WOD
OPEN
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
PERFORMANCE
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Burpee Chest to Bar Pull-ups
“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Burpee Chest to Bar Pull-ups
FITNESS
“Open Test”
AMRAP 20:
50 Wallballs (14/10)
100 Single Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups
28
Mar
Thursday 3-29-18
Gym Closed: THIS WEEKEND! March 31st, April 1st
Gym Closed: April 28th and 29th
WOD
OPEN & PERFORMANCE
Dumbbell Walking Lunge
Build to a Heavy 50′ Walking Lunge
60/40 Calorie Row
100′ Dumbbell Walking Lunge (50’s/35’s)
35/25 Calorie Row
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Row
FITNESS
Dumbbell Walking Lunge
Build to a Heavy 50′ Walking Lunge
60/40 Calorie Row
100′ Dumbbell Walking Lunge (35’s/25’s)
35/25 Calorie Row
100′ Dumbbell Walking Lunge (35’s/25’s)
20/15 Calorie Row
27
Mar
Wednesday 3-28-18
Gym Closed: THIS WEEKEND! March 31st, April 1st
Gym Closed: April 28th and 29th
WOD
OPEN & PERFORMANCE
3-Position Power Clean
Build to a Heavy Complex
3 Rounds:
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees
FITNESS
3-Position Power Clean
Build to a Heavy Complex
3 Rounds:
15 Hang Power Cleans (75/55)
15 Lateral Barbell Burpees
26
Mar
Tuesday 3-27-18
Gym Closed: THIS WEEKEND! March 31st, April 1st
Gym Closed: April 28th and 29th
WOD
OPEN & PERFORMANCE
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
FITNESS
21 – 15 – 9
Wallballs (14/10)
Pull-ups
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (35/25)
21 – 15 – 9
Wallballs (14/10)
Pull-ups
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (35/25)
