WOD

** Don’t forget to register for the Halloween in house comp! 20 min AMRAP in Teams of 2 Continuous row for calories 20 Power cleans 135/95 30 Wall Balls 20/14 40 situps 1 Athlete is on the rower at all times while 1 Athlete is preforming exercises. You may switch off the rower at any […]

For time 50 burpeees 50 C2B 50 Push Jerks 155/105

Drumroll……………. 5,000m run THEN Coaches choice goat day! Yes the coach will decide what your weakness is and what you should be working on..

1. Front squats 4×4 heaviest possible 2.5RFT 400m run 15 deadlifts 185/135 15 pushups

1. Strict presses 3×5 heaviest possible across 2. EMOM x25 min odd: 15 calorie row even: 15 burpees

We are open all regular classes! 1. Clean pull to hang clean 5×2+1thursters 95/65 2. 7 minute amrap 7 thrusters 95/65 7 pull ups Rest 2 minutes 7 minute amarap 7 overhead squats 95/65 7 ttb Rest 2 minutes 2 minute amrap Wall ball 20/14 Scoring total reps

1. CRAZY 8’s 3 rft 800m run 8 snatches 95/65 8 C2B ( if you can do bar muscle ups then 8 bar muscle ups )

1. For time 50 push ups 30 back rack lunges 65/45 40 push ups 20 lunges 95/65 30 pushups 10 lunges 115/85

1.Snatch pull + hang snatch 4×2+1 2. 8x 75m sprints 1:30 rest between sets