Monthly Archives: October 2017

Athletes, a few things for you all, 1st we have a new rule in effect. If someone is not done, you are not done. please don’t clean up your equipment until the last person has finished the WOD. Cheer them on and encourage them to keep moving. 2nd We have our First Fall Baseball Tee out for […]

It’s Blackout week!! Sorry for those of you that like to cherry pick workouts.

16 Minute AMRAP of:  200m Run 15 Handstand Push-Ups

3 Rounds for time of: 21 Cal. Row or 15 Cal. Assault Bike 15 Toe to Bar 9 Power Clean 155/105

6 Rounds for time of: 10 Deadlifts 225/160 50′ Broad jumps

5 Minute AMRAP of: Burpees  Rest 2 min 5 Minute Max Calorie of: Assault bike Rest 2 min 5 Minute Max Calorie of: Row You will have three scores.

15 Minute AMRAP of: 6 Muscle-Ups 9 Thrusters 95/65 12 Cal. Assault Bike or 20 Cal. Row

Establish a 1 Rep Max Overhead Squats

12 Minute AMRAP of:  20 Alternating DB Snatch 50/35 200m Run 20 Box Jumps 24/20

Strength: 15 minutes to establish 1 Rep Max Deadlift 10 Minute AMRAP of: 5 Strict Pull-Ups 10 Strict Press 95/65 20 Cal Row/15 Cal Ass Bike