Christina

For Time 

500m ski
15 Bar Muscle Up
500m ski
12 Bar Muscle Up
500m ski
9 Bar Muscle Up
500m ski

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Box Brief: Thursday Aug 15, 2019- Bring a Friend Day- All Classes free for new Athletes 

Dave A.R.

Part 1. For Time
50 Toes- Bar
50 Burpee Box Jump Overs
50 Toes- Bar
Part  2. Back Squat: Work up to a heavy set of 3 reps.
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Box Brief: Thursday Aug 15, 2019- Bring a Friend Day- All Classes free for new Athletes 

Amanda 

From 0:00-8:00 Minutes perform the following:
30-20-10 Reps of
Calorie Bike
Toes-Rings
at the 8:00 Minute marker, perform the following for time 
15-10-5 Reps of
Burpees
Overhead Squats #135/#95
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Sandy

Squat Clean Ladder: Every 2:00 Minutes perform 1 Rep, adding 10lbs for the males and 5lbs for the females starting at: 
Males #135
Females #95
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Meg

5 Rounds:
1 Pegboard ascent
100 Double Unders
10 Dumbbell hang split snatches 80lbs/55lbs
10 Dumbbell hang clean and jerks 80lbs/55lbs
Target Time: Sub 20:00 Minutes
Time Cap: 25:00 Minutes
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Really Dave…..

“Geoff”
On a 12:00 Minute running clock:
Run 1 Mile, then in the remaining time…
Max Calories Rower/SkiERG/Bike.
REST 3:00 Minutes
On a 12:00 Minute running clock:
Run 1 Mile, then in the remaining time…
Max Calories Rower/SkiERG/Bike.
REST 3:00 Minutes
On a 12:00 Minute running clock:
Run 1 Mile, then in the remaining time…
Max Calories Rower/SkiERG/Bike.
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Hillary

“Mary” AMRAP in 20:00 Minutes
5 Handstand Pushups
10 Pistols (5R/5L)
15 Pullups
-or-
“Cindy” AMRAP in 20:00 Minutes
5 Pullups
10 Pushups
15 Air Squats
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