carrie

“Nastier Nancy”   Rounds For Time Of: 400m Rucksack Run (45/25) 15 O/H Squats   S: 3 Rounds (75/55) RX: 4 Rounds (95/65) A: 5 Rounds (115/75)    

*Reminder – New AM schedule, Monday Through Friday, Is 5am, 6am And 8am   AMRAP In 15 Mins Of:   80 Hammer Swings 40 D/U’s (Or 150 Singles)   Extra: 50 Pendulums    

*LIMITED SCHEDULE For The Federal Holiday. We will have classes at 5pm, 6pm, and 7pm. Foundations will still be at 8pm.   8 Rounds For Time Of: (Same BB For Each)   8 Deadlifts (S:115/75 RX:135/95 A:155/105) 6  Power Cleans… Read more »

MAKE-UP WOD:   For Time: 30, 25, 20, 15, 10, 5 of:   Dead Hang Pull-Ups Floor Press (S:75/55; Rx:95/65; Adv:115/75; BA:135/95)   *Bear Crawl Around Cage After Each Set (30’s, bear crawl, 25′s, bear crawl, 20′s, bear crawl…)    

0930 Warrior Program W/ Coach Angelo   5 Rounds For Time:   200m Sandbag Run 100m Farmers Carry (45’s/25’s) Bear Crawl Around Gym 1 Rope Climb 25 Push-Ups 10 DB Front Squats (45’s/25’s)   AMRAP In 15 Mins Of:  … Read more »

15 Min Snatch Warm-Up/Training   Advanced: AMRAP In 2 Mins Of: Max Reps Squat Snatch (S:75/55 RX:95/65 *Only 2 Weight Options)   Snatch Max: *All Rounds Completed Within 30 Mins Max. 1,1,1,1,1,1,1,1,1,1.   Competitors: 10 Rope Climbs    

For time: 30, 25, 20, 15, 10, 5 of: Dead Hang pull-ups Floor press (Scaled: 75/55; Rx: 95/65; Adv:  115/75; BA: 135/95) *bear crawl around cage after each set (30 bear crawl, 25’s, bear crawl, 20’s, bear crawl)

For Time: Run 1 Mile Row 1000 m 3 Minute Plank Hold  

Modified Schedule for Tuesday: No 5:45 am, Teens, or 8 pm tomorrow.  All other their classes will run as scheduled. First class starts a at 6:45 am.  The 8 pm WOD will be a foundations make-up.   WOD:  10 Rounds… Read more »

Rest Day! Merry Christmas! Rest and Relax!