Friday 31 August

OHS
3 at 60%
3 at 70%
AMRAP at 80%

then 150 HR push ups for time

Post loads to comments

Thursday 30 August

10 min AMRAP
10x Wallball sit ups (20/14)
15x HR Push ups
50x Double unders

Post time to comments

***No classes Friday, Saturday, and Monday EXCEPT Friday at 0530 and 0930***

Wednesday 29 August

Annie are you okay?

21-15-9

Row for cal
Thrusters
MBC (20/14)
SDHP
Wall ball
Burpees

RX: 65/45

B: 55/35

C: 45/30

Post time to comments

***Foundations tomorrow at 1730***
***All classes for Friday, Saturday, and Monday are cancelled EXCEPT Friday 0530 and 0930***

Tuesday 28 August

5 RFT

1x Deadlift
1x Pull up
3x Deadlifts
3x Pull ups
5x Deadlifts
5x Pull ups

RX: Pullup=Strict, Deadlift 75% 1 Rep Max

B: Pullup=Kip, Deadlift 65% 1 Rep Max

C: Pullup=Jumping/Band 50% 1 Rep Max

Post time to comments

Monday 27 August

For Time:

500m row
400m run
1000m row
800m run
500m row
400m run

Post time to comments

Friday 24 August

FOR TIME:
20x Thurusters
30x Double unders
20x Box jumps
30x Double unders
20x Full snatch
30x Double unders
20x HR Push ups
30x Double unders
20x OHS
30x Double unders
20x T2B

RX: 75/55

B: 65/45

C: 45/30

Thursday 23 August

"Randy"

75 Power Snatches

RX: 75/55
B: 65/45
C: 45/30

Post time to comments!

Wednesday 22 August

8 Rounds

800m run

2min rest between rounds

***Foundations tomorrow at 1730***

Tuesday 21 August

Power Cleans 2-2-1-1-1

Then

10min AMRAP
4x SDHP
7x KBS 1.5 pood/ 1

RX: 135/95

B: 115/75

C:95/65

Post load and time to comments

Monday 20 August

3 RFT
3x Muscle Ups
6x Snatch Balance
12x Toes 2 Bar

RX: 75/55

B: 65/45

C: 45/30

Scale for muscle ups will be muscle up progressions from the ground

Post time to comments

Friday 17 August

6 RFT
15x GHD Situps
15x Hand Release Push Up's
15x Pistols

Post times to comments

***Foundations tomorrow at 1130***

Thursday 16 August

Deadlift
3-3-3-3-3

Then

"20min WOD"
For 5 min
Every even min 10x Deadlifts
Every odd min 20x Double unders
Next 5 min
Every even min 8x Deadlifts
Every odd min 20x Double unders
Next 5 min
Every even min 6x Deadlifts
Every odd min 20x Double unders
Next 5 min
Every even min 4x Deadlifts
Every odd min 20x Double unders

Load: 75% of 3 rep max Deadlift

Post loads to comments

Wednesday 15 August

4 RFT
5x HSPU
10x KBS 53/35
15x Wall balls 20/14
200 meter Run

Post time to comments

***Foundations class at 1730***
***Tomorrow is short shorts long socks Wednesday, so show of your shortest shorts and your goofiest socks!!!***

Tuesday 14 August

Split jerks 5-5-5

THEN

3RFT
9x Hang clean
6x Front squats
3x Split jerks
***5 Burpee penalty for putting the bar down during a round***

RX: 135/95

B: 115/85

C: 95/65

Post time to comments

Monday 13 August

Buy in 800m run
20min AMRAP
5x pullups
10x HR pushups
15x Air squats
Buy out 800m run

Post time to comments

Friday 10 August

20min AMRAP Teams of 2
1 burpee the first min
2 burpees the second min
3 burpees the third...

Only one partner works at a time. You can split the burpees each min however you decide. You must perform a "Power move" before you begin your set of burpees each time.Your power move can be whatever you want "a high five" or "flex your bicep".

Thursday 9 August

Deadlift 3-3-3-3-3

Then

For Time:
30 GHD Situp
150ft Farmer Carry 53/35
30 GHD back ext
150ft Farmer Carry
30 GHD Situp

Post Deadlift weight and time to comments

***Yoga tomorrow at 1630***

Yoga class!

Tomorrow at 1630 will be the first ever Centurion Yoga class provided by Renee. It will be located at the box (Harvey Gym).

Wednesday 8 August

3 RFT:
5x Power Snatch
10x Hand Stand Push Up
15x Pullup
20x Air Squats

RX: 95/65

B: 75/45

C: 65/30

Post time to comments

***Foundations tomorrow are 1730***

Tuesday 7 August

For time:
9 Push Press 135/95
9 Pullups
400m run
7 Push Press 155/105
15 Pullups
400m run
5 Push Press 175/125
21 Pullups
400m run

RX: Start with 135/95 and add 20# each round

B: Start with 115/75 and add 20# each round

C: Start with 95/65 and add 20# each round 

Post time to comments

Monday 6 August

Back Squat 5-5-5

Then

Tabata Box Jump 24/20
1min Rest
Tabata Wallball 20/14

Post weight and score to comments

***No classes on Monday. Classes will resume Tuesday 7 August***

Friday 3 August

3 RFT:
400m run
20 burpees
20 Air Squats

Post time to comments

***If you are participating in 31 Heroes on Saturday then Friday is your rest day!!!***

Thursday 2 August:

Squat Clean
3x EMOTM for 5min Light 75% 3RM
2x EMOTM for 5min MOD 85% 2RM
1x EMOTM for 5min Heavy 95% 1RM

EMOTM=Every min on the min

Post loads to comments