BACKYARD BRAWL III SEPTEMBER 12TH “7 Wonders” 3 Rounds:7 Deadlifts (115/85)7 Toes to Bar7 Push Presses (115/85) 700/500 Meter Row 3 Rounds:7 Deadlifts (115/85)7 Toes to Bar7 Push Presses (115/85) 700/500 Meter Row 3 Rounds:7 Deadlifts (115/85)7 Toes to Bar7 Push Presses (115/85) HOME GYM 3 Rounds:7 Double Dumbbell Deadlifts (50’s/35’s)7 Toes to Bar7 Double...Read More

BACKYARD BRAWL III September 12th 3-Position Power Snatch Build to a Heavy Complex “Unicycle” AMRAP 10:60/45 Calorie Assault Bike100 Double Unders Time Remaining:Max Power Snatches (115/85) HOME GYM AMRAP 10:800 Meter Run100 Double Unders Time Remaining:Max Double Dumbbell Power Snatches (50’s/35’s)Read More

OPEN GYM 1PM-2PM “Meter Eater”AMRAP 12:Max Meter Row (On the 1:00): 1 Dumbbell Power Clean (50’s/35’s)(On the 2:00): 2 Dumbbell Power Cleans (50’s/35’s)(On the 3:00): 3 Dumbbell Power Cleans (50’s/35’s)(On the 4:00): 4 Dumbbell Power Cleans (50’s/35’s)(On the 5:00): 5 Dumbbell Power Cleans (50’s/35’s)(On the 6:00): 6 Dumbbell Power Cleans (50’s/35’s)(On the 7:00): 7 Dumbbell...Read More

CLASS @ 8:30am & 9:30am “Huggies” For Time:800 Meter Run 15-12-9:Front Squats (95/65)Chest to Pull-ups 800 Meter Run 15-12-9:Thrusters (95/65)Pull-ups 800 Meter Run “Huggies” Home Gym For Time:800 Meter Run 15-12-9:Dumbbell Front Squats (50’s/35’s)Toes to Bar 800 Meter Run 15-12-9:Dumbbell Thrusters (50’s/35’s)Pull-ups 800 Meter RunRead More

“Minute to Win It” 5 Rounds:1 Minute Burpees1 Minute Kettlebell Swings (70/50)1 Minute Bike Calories1 Minute Rest “Minute to Win It” HOME GYM 5 Rounds:1 Minute Burpees1 Minute Russian Double Dumbbell Swings (50’s/35’s)1 Minute Jumping Lunges1 Minute RestRead More

CrossFit Total• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1Your score is the total of your best successful lifts. “Floor It” Home Gym Every 5 Minutes x 5 Rounds:150′ Bear Crawl35 AbMat Sit-ups20 Double Dumbbell Deadlifts (50’s/35’s)Read More

Pressing Complex OTM x 5Strict Press (3) + Push Press (2)@ 75% of Strict Press “Funny Business” AMRAP 15:30 Strict Presses (75/55)30 Double Unders30 Wallballs (20/14)30 Double Unders “Funny Business” Home Gym AMRAP 15:30 Single Arm Dumbbell Strict Presses (50/35)30 Double Unders30 Single Arm Dumbbell Bent Over Rows (50/35)30 Double Unders15 Each Side on Dumbbell...Read More

“Triple Play” AMRAP 20:200 Meter Run, 3 Box Jumps, 3 Power Cleans200 Meter Run, 6 Box Jumps, 6 Power Cleans200 Meter Run, 9 Box Jumps, 9 Power Cleans…[Add 3 Box Jumps + Power Cleans Each Round] Barbell: 135/95 “Triple Play” HOME GYM AMRAP 20:200 Meter Run3 Over-and-Back Hops Over Dumbbell3 Double Dumbbell Power Cleans (50’s/35’s)200...Read More

“Jackie Legs” For Time:1,000 Meter Row30 Chest to Bar Pull-ups50 Overhead Squats (75/55)Read More

OPEN GYM 1PM “Cement Mixer” Every 3 Minutes x 7 Rounds:400 Meter Run12 Toes to Bar “Cement Mixer” Home Gym Every 3 Minutes x 7 Rounds:400 Meter Run (2:00 Max Run)15 Sit-UpsRead More