Mon 300117

**"Angie" ** For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Continue reading →

Sat 280117

Synco Partner Three rounds 15 Pull ups 15 Clean 135/95lbs 100 Double unders/ Row Swap every 250m

Continue reading →

Fri 270117

For time: 20 Pull-ups 10 Handstand push-ups 18 Pull-ups 9 Handstand push-ups 16 Pull-ups 8 Handstand push-ups 14 Pull-ups 7 Handstand push-ups 12 Pull-ups 6 Handstand push-ups 10 Pull-ups 5 Handstand push-ups 8 Pull-ups 4 Handstand push-ups 6 Pull-ups 3 Handstand push-ups 4 Pull-ups 2 Handstand push-ups 2 Pull-ups 1 Handstand push-ups    

Continue reading →

Thur 260117

Happy Australia Day For time: 100 Squats 30 Box Jumps, 20 inches 30 Kettlebell swings, 1.5-pood 30 Sit-ups 30 Power cleans, 65 pounds 30 Burpees 30 Wall-ball shots, 20 pounds at 10-foot target 800 meter run 7am Class open gym to 10am

Continue reading →

Wed 250117

"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean 3/4 body weight

Continue reading →

Mon 230117

Five rounds for time of: 12 Handstand push-ups 50 Double Unders

Continue reading →

Fri 200117

21 L-pull-ups 20 One legged squats, alternating legs 18 L-pull-ups 16 One legged squats, alternating legs 15 L-pull-ups 12 One legged squats, alternating legs 12 L-pull-ups 8 One legged squats, alternating legs

Continue reading →

Wed 180117

For time: Row 1000 meters Hang squat clean 115 pounds, 21 reps 21 Ring dips Row 750 meters Hang squat clean 115 pounds, 15 reps 15 Ring dips Row 500 meters Hang squat clean 115 pounds, 9 reps 9 Ring dips

Continue reading →

Tue 170117

50-40-30-20 and 10 reps for time of: Push-ups GHD Sit-ups 200m Run

Continue reading →

Mon 160117

How many rounds in 20 minutes of: Walking lunge 50 ft. 5 Handstand push-ups

Continue reading →