Saturday, June 28, 2019

Saturday, June 28, 2019

“SWEAT”
3 Rounds of:
1 Minute Medball Squat Cleans
1 Minute Max Box Jump Overs
1 Minute KBS
1 Minute Max Burpees
1 Minute Max Cal Row
1 Minute Rest

“ Treasure Chest “
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Plate Run (45,35)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
25 Muscle Ups
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Plate Run (45,35)

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Saturday, February 23, 2019

Saturday, February 23, 2019

“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike

” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -

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Saturday, January 12, 2019

Saturday, January 12, 2019

“ SWEAT “
2 Rounds of:
A) AMRAP 4:
- Max Meter Row
B) AMRAP 4:
- 20 Wall Balls
- 10 Burpees
C) AMRAP 4:
- 20 KBS
- 40 Double Unders
* Rest :90 between stations *

“ Halo Top “
In Teams of 3
For Time
3 Rounds of
60 HSPU
20 Bar Muscle Ups
- Then -
50 Clean and Jerks (115,85)
40 Clean and Jerks (135,95)
30 Clean and Jerks (155,105)
20 Clean and Jerks (185,125)
10 Clean and Jerks (225,155)

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Saturday, December 1, 2018

Saturday, December 1, 2018

“ SWEAT “
In Teams of 2:
Max Reps In 6 Minutes At Each Station:
A) In & Out Plate Hops
B) Russian KBS
C) Abmat Sit-Ups (Weighted Optional)
D) Goblet Squats
* Partners work :30 on / :30 off
* * 1 Minute Rest Between Stations * *

“ Bundled “
Teams of 3:
For Time:
100 Cal Row
50 Hang Power Cleans
40 Push Jerks
30 Clean and Jerks

-Round 1 = 95,65
-Round 2 = 115,85
-Round 3 = 135,95
-Round 4 = 155,105
-Round 5 = 185,135
* 25 Minute Cap *

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Saturday, August 4, 2018

Saturday, August 4, 2018

" Team Limitless "
In Teams of 3, with one athlete working at any given time:

A) In a 7:00 Window:
100/70 Calorie Row
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —

B) In a 6:00 Window:
75/50 Calorie Row
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —

C) In a 5:00 Window:
50/30 Calorie Row
Time Remaining, Max Thrusters (95/65)

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