Featured Posts
October 31, 2016
7 rounds for time
7 back squats (@70% max)
7 strict pull ups
7 burpee box jumps
31 minute time cap
October 29, 2016
Teams of 2
30 minute amrap
400m farmer walk (45/25) rx plus (70/44)
40 push ups rx plus ring dips
40 box jumps
40 lunge jumps
October 28, 2016
A)Hungry FOR MORE BARBELL:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75/45 lbs)
30 Snatch (135/75 lbs)
30 Snatch (165/105 lbs)
Max Rep Snatch (215/125 lbs)
B)NO MORE BARBELL:
HELEN
3 rounds
400 M RUN
21 kb swings
12 p...
October 27, 2016
1 rep max thruster
complete 1 thruster every 90 secs for 10 rounds...building
"FRAN"
21-15-9
THRUSTER 95/65
PULL-UPS
October 26, 2016
"Jerry"
1 mile run
2k row
1 mile run
Into...
"Annie"
50-40-30-20-10
Double Unders
Sit ups
40 minute time cap
I just wanna make you sweat
October 25, 2016
Diane
21-15-9
Deadlift 225/155
HSPU
15 min cap
rest 10 mins
7 min amrap
BURPEES! to targert
October 24, 2016
5 rounds
12 deadlifts (155/105)
9 hang cleans
6 jerks
into...
150 wall balls
can't wait to get you physically fit pumpkin
October 22, 2016
Saturday class 9am and 10am both locations
Teams of 2
(each teammate takes turns in 1 minute intervals)
40 Thrusters (135/85)
60 strict pull ups
80 hang cleans (135/85)
100 box runners
200 calorie row
PARTY AT BLUR SOUTH FOR THE WEIGHT LOSS CHALLENGE COME THROUGH HAVE A DRI...
October 21, 2016
4 rounds
400 m run
25 burpees
12 deadlifts 225/135 rx+275/165
6 Ring Dips (rx+ Muscle ups) scale pushups x 2
October 20, 2016
3 rounds for time
3 snatches 115/65 rx+ 155/105
50 wall balls 20/14
100 double unders
Every time you break on wall balls = 5 penalty snatches (rx+ break on wall balls and double unders = 5 penalty snatches)
20 min cap.
