FINAL FRIDAY NIGHT LIGHTS THIS FRIDAY (MARCH 26th) @ 5pm “The Old Block” For Time:50 Wallballs (20/14)40 Box Jumps (24″/20″)30 Lateral Barbell Burpees20 Power Snatches (115/85)1,000 Meter Row HOME GYM For Time:80 Air Squats40 Single Dumbbell Step Back Lunges (20 Each)40 Lateral Burpees Over Dumbbell40 Alternating Dumbbell Snatches800 Meter RunRead More

FINAL FRIDAY NIGHT LIGHTS THIS FRIDAY (MARCH 26th) @ 5pm Push Jerk 5-4-3-2-1 “Divide & Conquer” AMRAP 15:30 Double Unders15 Push Jerks (135/95)30 Double Unders15 Toes to Bar HOME GYM AMRAP 15:30 Double Unders15 Double Dumbbell Push Jerks30 Double Unders15 Weighted Sit-upsRead More

“Open 21.2” For Time:10 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)20 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)30 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)40 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)50 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″) Time Cap: 20 MinutesRead More

“Goat Day” On the Minute x 20:Minute 1: Movement 1Minute 2: Movement 2 -or- “Moat Day” On the Minute x 20:Minute 1: 15 Wallballs (20/14)Minute 2: 15/12 Calorie RowRead More

Barbell Cycling 15-10-5:Unbroken Power Cleans “Power Play” AMRAP 7:1 Power Clean (155/105)30 Double Unders2 Power Cleans (155/105)30 Double Unders3 Power Cleans (155/105)30 Double Unders…Add 1 Power Clean Per Round HOME GYM AMRAP 7:3 Double Dumbbell Power Cleans30 Double Unders6 Double Dumbbell Power Cleans30 Double Unders9 Double Dumbbell Power Cleans30 Double Unders…Add 3 Double Dumbbell Power...Read More

“Boop” AMRAP 14:Max Calorie Row Every 2 Minutes [Starting at 0:00]:7 Toes to Bar7 Push Press (95/65)7 Front Squats (95/65) HOME GYM AMRAP 14:21 AbMat Sit-ups15 Shuttle Runs [10 Meters]9 Double Dumbbell ThrustersRead More

FRIDAY NIGHT LIGHTS (MARCH 19TH) ST. PATTYS THEME Snatch Technique On the 1:30 x 6 Sets:3-Position Power Snatch3 Overhead Squats “Bi-Weekly” 4 Rounds For Time:10 Burpee Pull-ups20 Hang Power Snatches (75/55)30/21 Calorie Bike Erg HOME GYM 4 Rounds For Time:10 Dumbbell Facing Burpees20 Alternating Dumbbell Snatches400 Meter RunRead More

OPEN GYM 1PM-2PM “Full Court Press” 5 Rounds:9 Single Dumbbell Z-Press (50/35)15 Double Dumbbell Floor Press (50’s/35’s)21 Weighted AbMat Sit-ups (50/35)27 Leg Lifts Over Dumbbell HOME GYM 5 Rounds:9 Single Dumbbell Z-Press15 Double Dumbbell Floor Press21 Weighted AbMat Sit-ups27 Leg Lifts Over DumbbellRead More

“Tri Sprint Intervals V1” 5 Rounds:AMRAP 4:30/20 Calorie Row30/20 Calorie Bike ERgMax Shuttle Runs [10 Meters] Rest 4 Minutes Between RoundsRead More

OPEN 21.1 For Time:1 Wall Walks10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21 Wall Walks210 Double Unders Time Cap: 15 MinutesRead More