OPEN GYM 1PM-2PM “Tubthumping” 3 Rounds: AMRAP 4: Row for Calories On the 0:00 – 5 Burpee Box Jump Overs (24/20) On the 1:00 – 4 Burpee Box Jump Overs (24/20) On the 2:00 – 3 Burpee Box Jump Overs (24/20) On the 3:00 – 2 Burpee Box Jump Overs (24/20) Rest 2:00 between roundsRead More

“Hurricane” 3 Rounds: 800 Meter Run 21 Power Cleans (155/105)Read More

Overhead Squat Build to a Heavy Double “TKO” For Time: 50/35 Calorie Schwinn Bike 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches (115/80)Read More

“Half and Half” Teams of 2 8 Rounds: 400 Meter Row 200 Meter Sand Bag Run (50/35)Read More

Hang Squat Clean Build to Heavy Single “Under the Lights” AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar … Up by (3) reps each roundRead More

“Play Dead” AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell BurpeesRead More

Back Squat 3 Sets of 10 (65-70%) then… “Spin Doctor” AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)Read More

OPEN GYM 1PM-2PM “On the Prowl” 3 Rounds For Time: 25/18 Calorie Schwinn Bike 25/18 Calorie Row 200 Meter Prowler Push (Empty) Rest 3:00 Between RoundsRead More

“Century Club” Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row *25 Minute Time Cap*Read More

Body Armor 3 Giant Sets: Max Strict Pull-Ups Max Body Weight Bench Press *Rest as need between rounds then.. “Surfer on Acid” 3 Rounds: 400 Meter Run 21 BurpeesRead More