9:30 Crew:

 

___________

 4:30 Crew:

 ______________

5:30 Crew:

8 Too Much - Part 2

8 RFT:

8 burpees
8 situps
8 squat
8 kb swing
8 dbl pumper
8 jump squats
8 hollow rocks
8 length runs

9:30

For time

20 Thrusters (95/65)
20 SDHP
20 Push Press
20 OVH Squats
20 Front Squats

top of every minute 4 burpees

_______

4:30:

 _________

5:30 crew:

8 TOO MUCH:

8x rounds:
8 toes to bar
8 push press
8 floor bench
8 floor washers
8 hang clean
8 ring pushups
8 box jump

+8 bar muscle ups

 9:30 Crew:

21-15-9 reps for time of:
Wall Ball Shots 20/14
Toes-to-bar

rest 3min then:

3x
15 Wall Ball Shots 20/14
15 Calories Rowing

 rest 3min then:

2x
50 Double-unders
25 Wall Ball Shots 20/14

4:30 Crew:

Another fun Friday!

EMOM x 5 min going up to 5 reps
1 power clean
1 front squat
1 push press

then
EMOM x 5 min
Starting at 5 reps and going down to 1
5 power clean
5 front squat
5 push press
then

3x
20 push ups
20 sit ups

5 x

50 double unders
20 wallballs
10 deadlifts

15 min AMRAP

5   HSPU
10 Pistols
15 KB SDHP

5 rounds

12 lateral burpee box jumps
12 front squats
5 Shoulder to overhead

Fun Friday Chipper

10 sprints
20 burpees
30 situps
40 push ups
50 walking lunges

50 air squats
40 push ups
30 situps
20 burpees
10 sprints

10 min AMRAP

6 SA dumbbell Power Snatch
12 ring push ups
25 Barbell squats

5 rounds

5 Hand Power Cleans
10 Pull Ups
20 Box jumps

50 Front squats
50 Back Squats

every time bar is put down 200m row

3 rounds

15 thrusters
12 burpees

7x

7 OVHS
7 Step ups with bar
7 C2B pullups

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Skill: OVHS

7min AMRAP

2 - Hang Squat Cleans
4 - 3 lateral jumps 1 burpee

21-15-9

pull ups
front rack walking lunge

 _________

 5:30 crew:

5 RFT

3 deadlifts
10 HSPU

10 min Amrap

10 Kb swings
10 Box Jumps

15-12-9-6

Power Cleans
Burpee
T2B
Push Press

Friday Fun...

4 rounds..

20 OVH Lunge 75/55
50m Farmers carry
250m row

11 min AMRAP

11 squat cleans
11 push press
11 burpees
11 box jumps
11 calorie row
11 thrusters
11 pull ups
11 HSPU
11 dips
11 OVHS
11 sit ups

then  2k run

No regular classes on Remembrance Day

"Cindy"

20min AMRAP

5   pull ups
10 push ups
15 squats

7min AMRAP

7 power cleans
7 thrusters
7 bar-facing burpees

Boston Spartan...

Friday Fun...

Double Unders - Wallballs

50-10
40-20
30-30
20-40
10-50

"Diane"

21-15-9
Deadlifts
HSPU