Sunday, April 21, 2019


Reminder no 6:05 class tomorrow... all other classes run as usual.

Friday, April 19, 2019

goody friday...


 
Spartan WOD #4 (8K)

Run MCCoy Stairs/Goat Trail
400m Farmer Carry
Army Crawl
Sled Pull
10 Burpees
Run MCCoy Stairs
4 Sandbag Carries
2min Bar Hang
Sled Drag
10 burpees
Run Funeral Stairs
Traverse Wall x 2
Wall Climb x2
2 Rope Climbs
10 Burpees
Run Bridge
2 monkey bars
4 Tire Flips
10 Burpees
 
Fun Friday Chipper:
200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

Friday, April 12, 2019

Wednesday, April 10, 2019

200m run

3x
35 wallballs  ( 3 burpee penalty if broken up)
35 double unders

200m run

Tuesday, April 9, 2019

4 RFT

12 ring dips
12 renegade row (6/side)
200m run


Monday, April 8, 2019

12 min Amrap

1 box jump 1 thruster
2 box jump 2 thruster
3 box jump 3 thruster

35 DU  or 50 singles

4 box jump 4 thruster
5 box jump 5 thruster
6 box jump 6 thruster

 35 DU  or 50 singles

continue for 12 min

Wednesday, April 3, 2019

7x

7 dumb bell thrusters
7 pull ups
7 double pumpers