Friday, July 29, 2016

Class:
All
Warmup:
Dislocator, Pole Stretch, Monkey BUm
2 Rounds
35 Jumping Jacks
15 Air squat
10 Push up
10 Push Press W/KB
Workout Name:
None
Description:
AMRAP 10 Mins
20 Kettle Bell Swings
20 SDHP
10 Dips
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 27, 2016

Class:
All
Warmup:
Dislocator, Monkey Bum
1 Round
20 Air squats
15 KB Swings
10 Thruster W/ KB
5 Push up
Workout Name:
None
Description:
For Time
50 Push Ups
20 Jumping Jacks
75 Sit Ups
20 Jumping jacks
100 Air Squats
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 25, 2016

Class:
All
Warmup:
Pole Stretch, Monkey Bum
2 Rounds
25 Jumping Jacks
15 KB Swings
10 Air squat
Workout Name:
Fran
Description:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 22, 2016

Class:
All
Warmup:
Pole Stretch, Calf Stretch, Good Morning
2 Rounds
15 Air Saquats
10 Push Press
10 Push Ups
5 Knee Ups
Workout Name:
None
Description:
15 Min AMRAP
40 Jumping Jacks
10 Goblet Squats
10 Thrusters W/KB
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 20, 2016

Class:
All
Warmup:
Monkey Bum, Dislocator, Pole Stretch
2 rounds
25 Jumping Jacks
10 Push Press
10 KB Swings
10 SDHP
Workout Name:
None
Description:
14 Min AMRAP
8 Dips
12 Pull Ups
16 Push Ups
20 Sit ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 18, 2016

Class:
All
Warmup:
Good Morning, Calf Stretch, Pole Stretch
2 Rounds
35 Jumping Jacks
10 Air Squat
10 Pull ups
10 Push ups
Workout Name:
None
Description:
9 Min AMRAP
9 Push Press
15 Front Squats
21 Box Jumps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 15, 2016

Class:
All
Warmup:
Monkey Bum, Dis locator,
Then 2 rounds
25 JJ or singles
20 Air squat
15 KB Swing
10 push up
5 SDHP
Workout Name:
None
Description:
AMRAP 17 mins
3, 6, 9, 12, 15, 18
Thrusters
Sit Ups

Rx: 75/45
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 13, 2016

Class:
All
Warmup:
Pole Stretch, Calf Stretch, Monkey Bum
Then 2 rounds
200m Run or 30 JJ
5 Pull Ups
10 Thruster W/KB
15 Air squats
Workout Name:
Tabata
Description:
20 sec on 10 sec off 8 rounds each station

Box Jumps
Push Ups
Flutter Kicks
SDHP
KB Swings
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, July 11, 2016

Class:
All
Warmup:
Dislocator, Pole Stretch, Monkey Bum
then
25 JJ
10 air squat
10 push up
25 sit up
Workout Name:
Damn 10 rounds
Description:
10 Rounds for time
12 Burpee or Goblet Squat
12 Pull up
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, July 07, 2016

Class:
All
Warmup:
Calf Stretch, Dislocators, Monkey Bums,
2 rounds
200m run or 50 singles or 50 JJ
20 Thrusters W/plate
15 Squat W/Plate
10 T2B
5 Pull-ups
Workout Name:
30-30-30
Description:
5 Rounds
30 Overhead Lunges 45#
30 Push ups
30 Sit ups


Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, July 05, 2016

Class:
All
Warmup:
Calf Stretch, monkey bums, pole stretch
200m Run or 30 JJ
then 2 rounds
10 Air squat
15 push press w/kb
10 lunges
15 T2B
Workout Name:
None
Description:
5 rounds
25 KB Swings 50/35
50 Doubles 2:1 or JJ
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, July 01, 2016

Class:
All
Workout Name:
None
Description:
14 min AMRAP
8 pull ups
24 push ups
12 Front squat 115/75
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

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