Saturday

Saturday

Workout of the Day Saturday With a partner, complete as many rounds as possible in 20 minutes of 3-6-9 Shoot throughs Dumbell thrusters (#35/#25) Kettlebell swings (24kg/16kg) While one  teammate completes reps of above, teammate 2 does double unders. Switch every 2 minutes, picking up where your teammate left off

Friday

Friday

Pre WOD Tabata russian twists with med ball Workout of the Day Friday Group one 3 rounds for max reps :45 DB squat cleans :15 rest :45 pushups :15 rest :45 kettlebell swings (24kg/16kg) Group 2 performs the following during each of the 3 rounds group 1 is working First…

Happy Thanksgiving

Happy Thanksgiving

Workout of the Day Happy Thanksgiving “Nutts” For time: 10 handstand pushups 15 deadlifts (#250/#175) 25 box jumps (30″/24″) 50 pullups 100 wall ball shots (#20/#14) 200 double unders 400 meter run with plate (#45/#25)

Saturday

Saturday

Workout of the Day Saturday In teams of 5, comlete 5 rounds for max reps AMRAP 5:00 of Row for calories Pushups Situps Squats Front plank hold 1:00 rest Each teammate must start at a different station each round. Teammates must change movements each time teammate doing plank hold breaks

Friday

Friday

Workout of the Day Friday Athlete’s Choice For time: 100 Thrusters OR 100 Pullups Every minute on the minute complete 5 reps of the movement you didn’t choose 16:00 cap Post WOD