11.2.2020Deadlift (7 x 1 record heaviest)Metcon (AMRAP - Rounds and Reps)3 x 2 Min AMRAP 2 Min Rest 10 Box Jumps 24/20 (+30/24) 10 Russian [...]

11.1.2020Accessory Work4x 5 ATYW 5 Prone Shoulder Press 5 Hinge Reach 10 Band Pull ApartsMetcon (AMRAP - Rounds and Reps)20 min amrap 15 power snatch [...]

10.31.2020Back Squat (5x3 record heaviest)Metcon (Time)3 rft 400 M Run 12 KB Snatch 35/26 12 KB C&J 2 min rest between rounds - score INCLUDES [...]

10.30.2020Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

10.29.2020Shoulder Press (5x3 record heaviest)Metcon (Time)min 0-4 500 M RowMetcon (Time)min 4-8 1 Mile on BikeMetcon (Time)min 8-12 3 RFT 5 thrusters 95/65 + 135/95 [...]

10.28.2020Clean and Jerk (5x2 80-90%)Metcon (AMRAP - Rounds and Reps)13 min amrap 5 power clean 95/65 + 135/95 10 Deadlift 5 push jerk 5 front [...]

10.27.2020Hill Mile (Time)Hill Mile for TimeMetcon (AMRAP - Reps)Tabata of each, 1 min rest between exercises 1. DB Snatch 30/20 + 50/35 2. Jumping Lunges [...]

10.26.2020Skill WorkTabata Handstands Tabata Double UndersHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

10.25.2020DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor [...]

10.24.2020Push Press (4x6 75-80%)Metcon (AMRAP - Rounds and Reps)11 min amrap 8 burpee box jump 24/20" 8 Ring Rows 8 KB taters 53/35