Tabatas

Tabata:

Pull ups
Box jumps
KB swings
Burpees

rest day

Rest day!

wod

5 Rounds of:

400m Run
5 Pull ups
10 Dive bombers
15 Squats
20 Sit ups

For time.

Annie

Annie

50-40-30-20-10

Double unders
Sit ups

For time.

Add 1 Pull up every minute. Keep going until you cannot complete a set within the minute.

Karen

Karen

150 Wall balls 20/14

For time.

Jeremy

Jeremy

21-15-9

Overhead squat 95/65
Burpees

For time.

wod

20 Pull ups
30 Med ball cleans 20/14
40 SDLHP 36/27
Run 400m

3 Rounds for time.

wod

125 Squats
100 KB swings
75 Pull ups
500m Row
25 Push press

For time.

wod

2 min rounds

15 Burpees
Max double unders

1 min rest

15 Burpees
Max KB swings

1 mins rest


15 Burpees
Max push ups

1 min rest

15 Burpees
Max squats

1 min rest

15 Burpees
Max sit ups

Old Blue Belt Picture!

wod

50 Kb swings 54/36
45 Sit ups
40 Double unders
35 Overhead squats 45/35
30 Push press 75/45
25 Deadlifts 135/95
20 Medicine ball cleans 20/14
15 Burpees
10 HSPU
5 Muscle ups

For time.

Pro division match against Bill Cooper

Josh

Josh

21 Overhead squats 95/65
42 Pull ups
15 Overhead squats
30 Pull ups
9 Overhead squats
18 Pull ups

For time.

wod

Double Tabata

8 mins of deadlifts/sit ups

8 mins of pull ups/walking lunges

Jackie

Jackie

1000m Row
50 Thursters 45#
30 Pull ups

For time.

Cindy

Cindy

20 Mins of:

5 Pull ups
10 Push ups
15 Squats

Post rounds to comments.

wod

400m run forward
400m run backward

21-15-9

Squats
Burpees
Knees to Elbows

400m run forward
400m run backward

For time.

wod

45 Double Unders
45 Medicine Ball Cleans
45 Ring Dips
45 Double Unders

For time.

wod

Michael

800m Run
50 Sit ups
50 Back extensions

3 rounds for time.

off day

Reminder! No class Saturday. We will be here: