Tuesday March 20, 2018

In a 7:00 Minute window: B
uild to a moderate single, Thruster

4 Rounds of a 4:00 Window:
9 Thrusters #95/#65
12/9 Calorie Bike
18 Shuttle Sprints
At the start of the clock, complete the repetitions of the triplet. Any time remaining in 4:00 is rest (if it takes us 2:15 to complete, we have 1:45 to rest). Repeat for a total of four rounds.
If we are using a rower, complete 15/12 calories per round.
Post scores to comments

Box Brief:
Friday March 30, 2018- Good Friday- OPEN GYM 9:30am-11:30am


Monday March 19, 2018


AMRAP 9:00 Minutes
30/24 Calorie Row/Bike
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)
Post scores to comments

Box Brief:
Friday March 30, 2018- Good Friday- OPEN GYM 9:30am-11:30am


Saturday March 17, 2018


In Team of 2, For Time:
50- Wallballs
150- Pullups
75- Hang Power Cleans #165/#105

Partner 1 will complete all 50 reps of the wallballs. Upon completion, partner 2 may begin their 50 reps. Partner 1 may move to pullups and begin gaining pullups reps while partner 2 completes their wallball set. Once partner 2 is done with wallballs, the two will continue to move through the total number of pullups, 150 reps, with one person working at a time until competition before moving to the hang power cleans. 75 hang power clean reps will be completed on one shared bar between partners 1 and 2, with one partner working at a time.


Wednesday March 14, 2018


Every Minute on the Minute for 16:00 Minutes (4 Rounds):
Minute 1: 12/8 Calorie  Bike/Row
Minute 2: 5 Deadlifts #225/#155 + 5-7 Handstand Push-ups
Minute 3: 12/8 Calorie Bike/Row
Minute 4: 10 Chest to Bar Pullups
This is not for score, but for practice. Let’s keep these movements fine tuned.