WOD:

3 Rounds

75 Double-Unders

50 Air Squats

25/18 Calorie Row

WOD:

15 min AMRAP

10 Pull-Ups

15 Hand Release Push-Ups

150m Farmer’s Carry (70/53)

*in case of rain, sub 60 second Farmer’s hold*

WOD:

A. Front Squat-  heavy single

Push Press – heavy single

Thruster – heavy single

B. EMOM x 10

1st min: 200m Run

2nd min: 5 Thrusters

*pick a challenging weight and stick with it or add weight every round*

WOD:

4 Sets

21 Russian Swings

15 Burpee Box Jump Overs

15/9 Calorie Bike

*record split times*

Congratulations to Kim Burke for winning the $150 purse from our clean eating challenge!! Kim only lost 4 points during the 6 week challenge and not only PR’d her Helen time but also lost 10lbs! She lost 4.8% body fat, her BMI went down 1.8, and she gained 1.1lbs of Skeletal Muscle Mass. Simply put, she got lean and mean!! Super proud of her effort and dedication! Hope you enjoyed your well earned vacation, Kim!!

WOD:

“LAIZA”

With a partner

20 min AMRAP

5 Toes2Bar

7 Power Cleans (125/85)

9 Wallballs

20 Double-Unders

*partners complete full rounds at a time*

With open arms and joyous hearts we welcome you home, Laiza ❤️

Today is the last day to submit scores for the clean eating challenge. 

WOD:

5 Rounds

10 Power Snatches (95/65)(75/45)

10 Box Jump Overs

WOD:

TABATA

8 x :20 on, :10 off

Air Squats

Sit-Ups

Push-Ups

Calorie Row

WOD:

A. Build to a heavy set of 3 Deadlifts

B. EMOM x 7

5 Deadlifts (225/155)

AMRAP Wallballs in remaining time

WOD:

For Time:

50/35 Cal Bike

800m Run

30 KB Swings

20 Burpees to a 6″ target (6″ above reach)

WOD:

Cash-in: 60/45 Cal Row

4 Rounds

60 Double-Unders

15 Overhead Squats (115/80)

Cash-out: 60/45 Cal Row